Snatch complex e90s x7

3x 3 hang snatch (below nee ) + 1 snatch (floor) 55-65%
4x 2 hang snatch (below knee) + 1 snatch (floor) 65-75%

Hang snatch samalla otteella, snatch lattiasta drop&go

Workout description

For time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

AMRAP 13 With Partner

Row 20/15 Calories. IGYG.

( After each set reset monitor )

Score : Total Calories

WARM-UP

12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

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SNATCH

Snatch, sets of 2.
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

Deficit snatch pulls, 4 x 3 (hard)

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STRENGTH
Tempo back squats,

Build up to a set of 2 tempo back squats with 2 “reps in reserve” (RIR) in 15:00 minutes.

Tempo (3:3:X:1):
3s descend
3s pause at bottom squat and reset.

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(OPTIONAL) BONUS

3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
6+6 1-Arm dumbbell external rotations
8+8 Bulgarian split squats
8+8 1-Legged romanian deadlifts
12 Weighted hip extensions
12 Ironclad abs
15m+15m 1-Arm suitcase carry

Power clean complex

E90sx 9
4x 1 Power clean + 2 hang power clean (70-80%)
4x 1 Power clean + 1 hang power clean (80-90%)

6 x AMRAP4 w/ Partner, YGIG - rest 1min between AMRAPs, alternate between A & B:
a) 40 kbs (24/16)
40 jump over rower / jump over db / jump over line
AMRAP row

b) 20 box jump over (60/50)
20 no-jump burpee
AMRAP air bike / bike erg / ski erg

Tulos: koneilla kalorit yhteensä
Treenin flow: Pari tekee samaa pistettä 4min, jonka jälkeen 1min lepo ja pisteen vaihto - kolme kierrosta molempia pisteitä.
Rasittavuus: RPE 8 - kierrokset pitäisi pysyä aikalailla samoissa toistoissa tai viimeisiä vetoja kohti pitäisi pystyä ennemmin vaikka vähän kiristämään kuin himmaamaan.

21-15-9 for time
Overhead squat 42,5/30
Bar over burpee

Every 2min for 6 rounds
1 hang snatch
2 snatch balance
3 overhead squat

Start @50% of 1rm snatch, add weight as needed

RX
AMRAP x 18 MINUTES
60 Double Unders
30/25 Cal Bike/Row/Ski
15 Pull-Ups
30 Double Unders
15/12 Cal Bike/Row/Ski
7 Pull-Ups

GOAL : 2+rounds

SCALED
AMRAP x 18 MINUTES
100 Single Unders
20/15 Cal Bike/Row/Ski
10 Jumping Pull-Ups / Ring Rows
50 Single Unders
12/10 Cal Bike/Row/Ski
5 Jumping Pull-Ups / Ring Row
RPE: 7

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

10min AMRAMP
15 kahvakuulaswingi (ven)
12 SDHP
9 valakyykkyä

Tulokseksi kaikkien tekemiesi liikkeiden yhteistulos, ja kommentteihin käytetyt painot ja skaalaukset sekä kierroksien määrä.