9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 4/17/18

April 16, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Squat Snatch (Build to Heavy Single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 9:

1 Ring Muscle-ups

1 Squat Snatch (135/95)

2 Ring Muscle-ups

2 Squat Snatch (135/95)

3 Ring Muscle-ups

3 Squat Snatch (135/95)



Up by (1) rep until finish
In this two part workout, athletes will begin by building to a heavy snatch before completing a version of “Ring of Fire” that is appropriate for their goals. If athletes have no interest or goals that involve competing in the sport of CrossFit, we can prescribe them movements that allow them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. We would consider ring muscle-ups and squat snatches those types of movements.

For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with pull-ups and power snatches for both sections. For athletes who do have goals of competing in the sport of CrossFit, but do not yet have the capacity for ring muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups. Jumping ring muscle-ups or banded muscle-up transitions would be a good option for today. The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh, likely something that they did for “Isabel” two weeks back. An alternate option of “Ring of Fire” is listed below:

AMRAP 9:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches



Up by (2) reps until finish

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