A. Power Snatch/ Power Clean burst intervals; players choice
:30 AMRAP Power Snatch 95/65 or Power Clean 135/95
:15 Rest
Stop once 60 reps are accumulated (RX)
8 MIN CAP
M:
Crossfit HQ WOD 1-31-25
15-12-9-6-3 reps for time of:
Deadlift 275/185
Burpee Pull Ups
*15 MInute Cap
Program Notes:
We start the day off with some players choice barbell cycling. Choose the one you need the most work on. Snatch only if your shoulders feel good after Monday and Tuesday. Use weight that allows for fluid movement. This
is not a true strength segment. This is about efficiency of movement and fluid combined repetitions. It is closer to running then it is true olympic lifting. Scale accodingly.
Our Metcon comes straight from HQ and it is intended to challenge you to lift heavier under fatiigue. That being said the weight selected should still be moderate when compared to your 1RM. think 60-75% at absolute most.
You’ve got 15 minutes to complete this one. You’ll need to be steady but not blistering.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: 245/155*
Scaled: 185/125*, burpees only
Beginner: Approproiate weight and movement scale for athlete’s proper hinge pattern development, ask your coach what is best for you, Can squat in burst segment
Longevity: Fast singles on the burst segment at speed weight, Smart deadlift weight, Hex bar possible
*Deadlift weight at all levels should be 75% at the absolute most. Single reps should not really be a thing unless there is mistake on pacing.