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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 9/13/17

September 12, 2017

Announcements

Saturday BEER MILE @ 11AM- $20
Registration starts at 1015AM
Raffle tickets $3 two for $5, BIO Shirts for sale $15

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

Metcon (No Measure)

EMOM 10

0:00 – 5:00: 3 Pausing Snatch Deadlifts

5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

Power Snatch (10 min to build to heavy 1 Rep)

Starting out with some skill work and strength on this “Weightlifting Wednesday”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete abmat sit-ups instead.

Head to Toe (AMRAP – Rounds and Reps)

AMRAP 8

10 Toes to Bar

10 Burpees

EXTRA CREDIT

Metcon (No Measure)

1. Power Snatch

(70%/2)3

2. Snatch Pull

(90%/2)3

3. Back Squat

(75%/2)4

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