Tuesday 8/22/17 - CrossFit SPT

Tuesday 8/22/17

Strength-

Power snatch +OHS + Squat Snatch

OTM 3 rounds:

On the 0:00… 66% of 1RM Squat Snatch

On the 1:00… 71% of 1RM Squat Snatch

On the 2:00… 76% of 1RM Squat Snatch

On the 3:00… Rest

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

“Push Pull”

AMRAP 14:00

4 STOH 135/95 RX +165/115

8 Burpee Over Bar

16 DB Snatch 50/35#

Methodical is the best strategy for today.  Your heart rate will be elevated rather quickly so keeping it in under control early will be very beneficial.   The goal for STOH should be to do all 4 unbroken every round.  That being said if you are breathing hard and your shoulders are feeling like jello, take a moment to gather yourself before picking up the bar.  Burpees need to be at a steady pace.  Taking them to fast or at a reckless pace will more than likely result in you resting too much on the other movements.  DB snatch is at a steady pace that you can maintain.  Taking a few breaks is a good idea to ensure your shoulders are ready for STOH.  Be sure to bend our knees or your lower back will pay the price.  As in most workouts smooth is fast and fast is smooth.