CROSSFIT
“IT’S NOT OVER”
AMRAP 9:
15 Toes to Bar
10 Deadlifts
5 Power Snatches
then….
6 Minutes to Build to a
Heavy Single Power Snatch
WHITEBOARD BRIEF
STIMULUS
Time: 9:00 + Heavy Lift (Single Power Snatch)
Category: Threshold
Goal: 4-6 rounds
TOES TO BAR
15 Toes to Bar should take less than 1:00 and cleared in 2-4 sets.
DEADLIFTS
10 Deadlifts should take less than 20-seconds and cleared in 1-2 sets.
POWER SNATCH
5 Power Snatch should take less than 30-seconds and can be performed unbroken, but may opt for fast singles.
Strategy
Toes to Bar:**Break the Toes to Bar early. Think 3 sets of 5 or 5-4-3-3. The trap is too hang on for big sets and blow up the forearms early on. This workout is grip intensive! Rest before you need to. **Deadlift:**Adopting a mixed grip will be beneficial for this workout. Keep an active shoulder, but try to not death grip the bar. The loading is light enough that a “white knuckle fury” grip will not be necessary. **Power Snatch: Another sneaky trap! The loading is light enough to lull you into unbroken reps or sets of 3+2, but it will require grip and grip you will need for TTB and Deadllifts. Fast singles will be a smart option for today….until the last minutes where we go dark and hang on the heck on 😉
Become an active participant in your health.
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