Friday 11.20.20 Workout

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CROSSFIT

STRENGTH:

Hang Snatch

** Squat Snatch **

20 Minutes to Build to a 1RM

CONDITIONING:

“Little Foot”

AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches

:: Alternate Variation ::

AMRAP 12:
50 Double Unders
30 AbMat Sit-ups
10 Single Arm Devil’s Press

WHITEBOARD BRIEF

The intended scoring range today is between 4-6 rounds (2-3 minute rounds)
The big sticking point in this workout will likely be the hang squat snatches
There are two options we’ll cover on how to navigate this
Both options can allow you to keep moving forward, just in different ways
Option 1:
In order to maximize our abilities on the barbell, we can adjust our efforts on the gymnastics movements
Break the double unders and toes to bar in a way that allows you to minimize your sets of hang squat snatches
Think about breaking the rope into 2 sets (15-10) and toes the bar into 2-3 sets (5-4 or 3-3-3)
This should allow you to complete the hang squat snatches in 1-2 sets (9 or 5-4)
Option 2:
Break the hang squat snatches and push through unbroken sets of toes to bar and double unders
In this scenario, 2-3 sets on the barbell would be ideal (5-4 or 3-3-3)

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