CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (7:00)

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to ½ Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

Strength

Hang Power Snatch (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Hanh Power Snatch*

*If we are new to the movemeng lets do sets of

5 REPS

(Score is Load)

Workout

Randy (Time)

For Time:

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.
* Every time you take a break

20 Double unders/40 Simgle unders

Metcon (No Measure)

-The Benefits Of The Snatch-

As far as building muscle and losing fat goes, there’s a pretty stark difference between Olympic weightlifters and powerlifters. Because the move requires so much speed and energy expenditure, the snatch can seriously jack up the metabolism and burn a lot of fat.

Because it uses so many large muscle groups, it’s an efficient exercise for providing a full-body strength workout. That means it can provide stimulus for hypertrophy, too. The hypertrophy component is a little dependent on training styles

-core stability

-sprinting speed

-explosive power