Name: Playbook - Simply Mander - Heavy power snatch + metcon + endurance
Uploaded: 2024-01-01T19:10:20.163Z
Duration: 60 min
Description: Heavy power snatch + metcon + endurance

A. Build to a heavy power snatch in no more than 15 minutes 

B. For time:
30 calorie row
20 burpee box jump overs or burpee over bar 
10 power snatches
(time cap 10:00) 

C. Every 3 minutes for 30 minutes (or complete 10 sets at your own pace) 
400m run
*aim to keep a pace that you can comfortably manage each round

- 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

30 calorie row 
20 burpee box jump over 
10 power snatches 

Suggested weight RX 135/95
Intermediate 115/85
Beginner 95/65

- 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)

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Burpee over bar

For Time:

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

Heavy power snatch + metcon + endurance

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.

Heavy power snatch + metcon + endurance

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