Monday 11.30.20 Workout

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CROSSFIT

STRENGTH:

Power Snatch

10 Minute EMOM
2x Power Snatch

CONDITIONING:
“No Air”
AMRAP 15:
30 Air Squats
20 Hang Power Snatches
10 Strict Pull-ups

:: Alternate Variation ::

AMRAP 15:
30 Air Squats
20 Single Dumbbell Hang Power Snatches
10 Strict Pull-ups

2020 Holiday Schedule

Free class pass for friend/family

WHITEBOARD BRIEF

The intended scoring range is between 3.5-5 rounds
This workout is all about managing the hang power snatches and strict pull-ups
The air squats are simply a station that provides a break from these two movements
The strict pull-ups provide the biggest challenge in terms of muscle fatigue
This is especially true following the barbell movement
Consider breaking the strict pull-ups up and hang power snatches quite a bit from the very beginning:
Don’t feel like you have to stick to a particular rep scheme throughout
If you find yourself resting a lot, switch to smaller sets to keep moving

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