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Monday Motivation Canberra

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-15 mins):

Easy 400m Jog


With an empty barbell:

10 x Good Mornings

5 x Snatch Grip Deadlifts

5 x Snatch Pulls

5 x Snatch High Pulls

5 x Muscle Snatches

5 x Snatch Grip Push Press

5 x High Hang Power Snatches

5 x Hang Power Snatches

5 x Power Snatches


Warm up to opening weight for EMOM

Power Snatch (7 – 5 – 3)

(15-35 mins):

Power Snatch EMOM

EMOM x 3:

7 Power Snatches

Rest 1 min

EMOM x 3:

5 Power Snatches

Rest 1 min

EMOM x 3

3 Power Snatch

Record your sets of 3 weight

We are starting this week in the same fashion as last week, with an olympic lifting EMOM, but this time with power snatches

Our rep scheme this week is getting a little higher:

7 on the minute for 3 mins, 1 min rest,

5 on the minute for 3 mins,1 min rest and 3 on the minute

Hold a challenging weight across your 3’s,

Go as heavy as you can with respect to good technique

Metcon (AMRAP – Rounds and Reps)

(35-50 mins):

AMRAP 10 minutes:

12 Pull-ups

9 Deadlifts (50/35kg)

6 Power Snatches (50/35kg)


Scaling Options:

Pull-ups: reduce reps, banded/jumping pull-ups, ring rows

Deadlift: reduce weight

Power Snatch: reduce weight, from hang, DB snatch (12 reps)
Today’s workout is based on an Open workout from 2015 which was a very similar AMRAP of T2B, deadlifts and snatches

The rep scheme and time frame is slightly different but the stimulus will be very similar

This workout will test your fitness and your grip

Have a plan in place to try and maintain your grip for as long as possible

Consider breaking the pull-ups up into smaller chunks earlier than you usually would, and be mindful of how long you are resting for

3 sets with 2 short breaks can be faster than 2 sets with 1 long break if you are mindful of the time you spend not working

Be smooth on the deadlifts, engage your lats tightly as this will mean your hands won’t have to work as hold to hang onto the barbell

Quick singles on the snatch will most likely be the best way to go today

Choose a barbell weight that you could touch & go for 6 snatches comfortably if needed

author: Scotty


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