PVC Pipe –
10 PVC Pipe Pass Throughs
10 PVC Pipe WindMills (5 Right Leading 5 Left Leading)
10 PVC Pipe Rainbows (5/side)
Burgener Warm up Snatch – PVC Pipe
3 reps at each position
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
Barbell Skill Transfer Snatch:
3 reps of each movement
1. Snatch grip push press
2. Snatch Grip Tall Push Jerk
3. Overhead Position Dip and Punch "Overhead Strength"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance: Feet in catch/landing position, Dip, Drive (Jump UP), drop Under bar, punch barbell – "FAST HANDS"
5. Drop Snatch: feet in catch/Landing position (Bottom of Squat) no jump, No Dip, just Push and Drop "SPEED UNDER"
6. Snatch balance, – Feet in "setup" position, Barbell behind neck in snatch grip, Dip, Drive (Jump,) Drop under barbell while punching barbell -"FOOT AND ARM SPEED"
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.
1 Set: (at workout pace)
2 Deadlifts (at workout weight)
2 Dumbbell bench presses (at workout weight)
2 Squat cleans (at workout weight)
10-9-8-7-6-5-4-3-2-1
Dead Lifts (225/165)
Double Rep Dumbbell Floor Press (2×50/35) – 20-18-16-14…-
Squat Cleans (135/95)
RX+ Opt
Deadlifts (275/185)
Dumbbell bench presses (2×70/50)
Squat cleans (155/105)
How to Pace: GRIND! Now, we approached the highlight of the semi-final competition. “Linda” has been one of the elite benchmark workouts in CrossFit since its early days, and it did not disappoint with the dumbbell version. Keep the pacing at a moderate level, try not to over-rest between movements and pick up the tempo when you get through the round of 5’s.
MUSCULAR ENDURANCE! Be smart on the dumbbell bench. Also, this workout places a lot of stress on the low back with a deadlift/squat clean combo. Warm up properly, open up your hips, create tension in your midline before pulling, and be mindful of your lifts.
1 set every 1:30