CrossFit Afterburn – BURN 60
Snatch complex 1/31
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch
ach minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down. They will then rest until the top of the following minute before they begin the next set. Building in a little more time here so that athletes can plan out their weights. There is no need to jump in weight every time, although athletes can if they would like to. One way to see and correct athletes more effectively is to have one half of the room start on the :00 and the other go on the :30. This limits the number of athletes moving at once.
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a several options that can be written on the whiteboard for athletes to think through:
2. 5 Sets of 15
5. 5 Sets of 8 + 5 Sets of 7
Metcon (No Measure)
Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using within the workout. The workout weight is meant to be very light. Something that athletes could cycle for 25-30 repetitions unbroken when fresh. If athletes are on the fence or have any doubt in the back of their mind about weight selection, lighter is better today.