CrossFit WOD, August 16, 2019

New EternityInspirationRECIPE: Chicken Florentine: MACROS= 375 Calories/39g PRO/9g CARB/18g FAT
http://www.eatingwell.com/recipe/269489/chicken-florentine/Warm-upWarm-upI. 3 ROUNDS
:20 Singles → Fast Singles → Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank

II. 2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

III. HANG SQUAT SNATCH DRILLS:
3 Behind the Neck Push Jerk
3 Behind the Neck Push Jerk + OHS
5 Snatch Balance
3 Hang Power Snatch
3 Hang Power Snatch + OHS
5 Hang Squat SnatchStrengthMetcon (5 Rounds for reps)E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.WorkoutMetcon (AMRAP – Rounds and Reps)”DOUBLE AMRAP”*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (75/55)
3 Overhead Squats
25 Single Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (75/55)
3 Overhead Squats
25 Single Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.Metcon (AMRAP – Rounds and Reps)”DOUBLE AMRAP”*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.SCALING
REPS, LOADING, VOLUME…
Snatch — if the complex proves to be challenging for the athlete have them perform 1 Hang Power Snatch and 1 OHS if possible.
Double Unders — Athletes can practice Double unders today but should spend no more than :20
MOVEMENT ADJUSTMENTS…
Snatch — If the athlete cannot Squat today have them perform 3 Power Snatches for the Strength and 4 for the workout. If the athlete cannot go overhead they can sub for squat cleans and front squats
Double Unders — If the athlete cannot perform Double unders they can sub for 40-50 SinglesNews**UPCOMING EVENTS**
August 24- 8 years TFA Anniversary Party
September 7- “GRIDIRON THROWDOWN” (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

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