Rx:
3 rounds for time of:
10 strict knees to elbows
155-lb. power snatches, 10 reps
10 strict knees to elbows
10 burpees
Post time to comments.
– – –
Beginner:
3 rounds for time of:
10 hanging knee raises
95-lb./ 65-lb.* power snatches, 10 reps
10 hanging knee raises
10 burpees
Post time to comments.
The load and movements have been altered to allow for proper mechanics. For the hanging knee raises, sets should be performed with controlled decent of knees to avoid swinging. For the power snatch, review the “Power Snatch video” in Exercises and Demo’s on CrossFit.com for points of performance. Warm-up with a PVC and progressively load to the workout weight. The first round should be performed as 10 consecutive reps, if unable to do this, scale down the load further. The goal time for this workout should be less than 12 min. Consider reducing the repetitions for burpees and hanging knee raises to achieve this.
– – –
Intermediate:
3 rounds for time of:
10 strict knees to elbows
135-lb./ 95-lb.* power snatches, 10 reps
10 strict knees to elbows
10 burpees
Post time to comments.
The load has been reduced to ensure proper mechanics and allow for high intensity to be maintained. Strive to perform each set of power snatches in under 1 minute. When performing strict knees to elbows, pull down on the bar utilizing the lats and lean back slightly to generate full range of motion and achieve contact with the knees and elbows. Descend with control to ensure no kipping occurs prior to the next repetition.
*Suggested women’s weights are a guideline not a limit.
Leave a Reply