Name: Playbook - Simply Mander - Power Snatch/Posterior + For Time
Uploaded: 2024-01-01T19:10:19.637Z
Duration: 38 min
Description: Power Snatch/Posterior + For Time

Jaime Lynn

Cayla

Treva

Julie

A. One set every 2:00 for 5 sets: building to a heavy single power snatch 

B. 4 sets:
10-12 RDL 

C. For time:
400m run
20 shoulder to overhead
25 calorie bike
50 russian KBS

- 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

- Start with dumbbells in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

For time: 
400m run
20 shoulder to overhead
25 calorie bike
50 russian KBS

- 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

Feet shoulder width apart, brace your core and use a small dip and drive to press the barbell overhead. No re-bending under the barbell.

Barbell push press

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

Bike erg

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

KB Russian swings

For Time:

Power Snatch/Posterior + For Time

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

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.

Power Snatch/Posterior + For Time

Community

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