12-9-6 reps for time of:
115-lb.* squat snatches
- 225-lb./145-lb.* bench presses
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12–9-6 reps for time of:
- 95-lb./65-lb.* power snatch to overhead squat
- 135-lb./75-lb.* bench presses
The squat snatches have been changed to help the beginner build capacity in both movements to eventually combine them for the squat snatch. Go to the Exercise & Demos page on CrossFit.com and search “The Power Snatch” and “The Overhead Squat”. Review and practice the points of performance with a pvc then light barbell before adding weight to execute the workout. After executing a power snatch, keep the bar overhead and adjust the feet to shoulder width if needed. Execute an overhead squat (this is one rep) then return the bar to the floor to begin the next rep. Find a load that allows the beginner to finish half of the reps within each set before needing a rest. During the bench press squeeze the lats and pull the shoulders back slightly throughout the movement. Finish each set within 3 attempts or decrease the load.
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12-9-6 reps for time of:
95-lb.* squat snatches
- 185-lb./115-lb.* bench presses
The loads have been reduced so the athlete can complete each set of movements within 2 attempts per round. Go to the Exercise & Demos page on CrossFit.com and search “The Snatch”. Review and practice the points of performance with a pvc then light barbell before adding weight to execute the workout. Stand up all the way by squeezing the glutes and legs before returning the bar to the floor to begin the next rep. During the bench press, the arms should fully extend at the top of each rep.
To move all significant health markers in the right direction, do more work faster, trainers say.
The only way to know intensity is to experience it.
It is not a mythical creature born of grunting loudest, sweating most or cheering excitedly. It is also not a matter of opinion. It’s physics. Scientifically speaking, intensity is defined as power: force multiplied by distance, then divided by time. Simply put: Intensity is doing more work faster.
“You have to teach people how to do it,” said Chris Spealler, a member of CrossFit Inc.’s Seminar Staff and a seven-time CrossFit Games athlete who owns CrossFit Park City in Utah.
Fran, for example, is a workout most of the general population should be able to finish in roughly 7 minutes or less, he explained. The workout calls for 21-15-9 reps of thrusters and pull-ups. For an athlete who is trying to break into that time domain, Spealler provides the road map: Do the 21 thrusters and 21 pull-ups in no more than 2 sets each, and the break can be no longer than 5 seconds. At the end of that round, the clock should read “2:00” or “3:00.”
“Giving people targets is hugely helpful, and I think that’s where a lot of affiliate owners miss it in the application,” Spealler said.
He continued: “Really, intensity is being comfortable with being uncomfortable.”
That discomfort—doing 5 more reps when all you want to do is stop—is how you become fitter.
“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” CrossFit Founder and CEO Greg Glassman wrote in April 2007’s “Understanding CrossFit.”