Name: Playbook - Simply Mander - Heavy Snatch + Metcon
Uploaded: 2024-01-01T19:10:20.140Z
Duration: 45 min
Description: Heavy Snatch + Metcon

Luciana

A. Work up to a heavy single snatch today - take 20 minutes to do this

B. 12 min EMOM 
40 seconds row (or any calories on machine)
40 seconds of bar facing burpees 

C. For time: 
21-15-9
power snatch 
calories on the bike (or any machine)

Feet shoulder width apart and wide snatch grip, preform a full squat snatch with hips below parallel.

Snatch

B. 12 min EMOM 
40 seconds row (or any calories on machine)
40 seconds of bar facing burpees

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

Preform a burpee the way you normally would, but when you come up, jump with two feet over the barbell in front of you (you can preform this laterally if you feel more comfortable!)

Bar facing burpee

12 min EMOM

21-15-9
power snatch 
calories on the bike (or any machine)

- feet shoulder width apart 
- wide snatch grip 
- hinge at the hips and drive your feet into the ground to bring the barbell up overhead with hips staying above parallel

Power snatch

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

21-15-9

Heavy Snatch + Metcon

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Back squat + 12 Min AMRAP + Core

Add this as a finisher to my lifting session and those burpees got me 😭🔥

Madi

10 min AMRAP

Strict Press 1RM + 12 min AMRAP

20 min interval work

Heavy Clean & FS/Burpee Over Bar

Endurance/barbell cycling/core

Squat clean/jump rope + 3RFT

Push press & running/T2B

Crossfit "Ingrid" benchmark

5 rounds for time

Heather

For Time

4 sets (intervals)

3 RFT (quick burner)

WoW, I was not expecting it to kick my ass that hardcore!

Kelsey

EMOM + Push press + Metcon

16 min AMRAP

Back Squat / Strict press / Metcon

For time Chipper

Heavy power snatch + metcon + endurance

Another great workout!! 🥵🥵 Love the barbell workouts so far!

Shelby

Anne

4 Rounds For Time

Lindsay

Strength, AMRAP & Core

Power Clean single & 8 min AMRAP

Lower body endurnace

3 Rounds for time

increased FS from 120 to 130 and 17:42 for the metcon 🌶️ loved this one in an almost empty CF gym

135 front squat 😍
Around 15 min for time

Kara

Front Squat + Endurance Metcon

Intervals + Power clean/running

12 min AMRAP

Hang clean + interval thruster work

So so good!!! I always feel my strongest when I do a Manders workout 💪🏽 you always deliver the best! Thank you for the workout!

Maci

Glute & Hamstrings (gym/machine)

Lower body strength & conditioning

EMOM & Helen

Lower body strength & metcon

Upper body strength, metcon & accessory

Heavy Power clean + For Time Metcon

Heavy single front squat, metcon & accessory

Upper body hypertrophy & METCON

I love this workout! But I don’t understand the rest periods between sets…the bigger compound squat sets, especially with reps to failure, should have the 2+ min breaks, not the accessory work! It makes no sense. I reverse the rest periods but newer lifters won’t know to do this.

Heavy Snatch + Metcon

Community

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