Trifecta Trifecta

Monday 12.03.18

Warm-Up

A) Every 3 Minutes for 9 minutes:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty bar

B) Every 3 Minutes for 9 minutes, with an empty bar:

8 Muscle Snatches, above the knee
8 Overhead Squats
4 Snatches, above the knees
4 Strict Pull-Ups

Strength

Squat Snatch

3 sets x 2 reps @ 82% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 82lbs for their 2s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 2 repetitions and 3 sets.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel

Workout

Capacity:

CrossFit Games Open Event 15.1

9 min AMRAP:
15 Toes-to-Bar
10 Deadlifts, 115#/75#
5 Snatches, 115#/75#

Workout Tip

Snatch: scale load for an athlete to be able to work in touch and go repetitions.

Deadlift: scale load for an athlete to complete sets in 2 sets or less.

Toes-to-Bar: athlete should be able to complete each round in 4 sets or less, scale to knees to elbows if needed.

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