Saturday 12.05.20 Workout

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CROSSFIT

“New Level”

800 Meter Run
20 Power Snatches
20 Pull-ups
800 Meter Run
20 Clean & Jerks
20 Pull-ups
800 Meter Run
20 Thrusters
20 Pull-ups

:: Alternate Variation ::

For Time:
800 Meter Run
40 Single Dumbbell Power Snatches
20 Dumbbell Plank Rows
800 Meter Run
40 Single Dumbbell Clean & Jerks
20 Dumbbell Plank Rows
800 Meter Run
40 Single Dumbbell Thrusters
20 Dumbbell Plank Rows

WHITEBOARD BRIEF

Expect this workout to take between 18-30 minutes
RUN
Run at a pace that supports your strategy on the barbell
If you know you’re going singles, look to move a little faster, as you’ll have mini-rests between each rep
If you’re planning on touch-and-go sets, slow down the runs a touch to allow for that
BARBELL
There are a few options on how to approach the Olympic lifts:
Manageable Sets (10-10, 8-7-5, 5-5-5-5, 4-4-4-4-4)
Big Set + Quick Singles (Example: 10 Touch-and-Go + 10 Singles)
Singles Throughout (Example: 20 Sets of 1)
There is no right or wrong option with these – pick the one that keeps you moving
With the thrusters being the final barbell movement of the day, look to work through larger sets:
PULL-UPS
The first two sets of pull-ups follow pulling movements on the barbell
For this reason, the upper body might be more fatigued than expected
Imagine you’re in the third round of the workout:
How do you see yourself breaking up these 20 reps?
Try to hold that number from the beginning for consistency

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