Tamalpais CrossFit WOD February 12 2021

Power Snatch

Build to Heavy Single

WOD

AMRAP 10:
50 Double Unders
10 Power Snatches 65/95 M55/85
21 Toes to Bar/Tuck Ups

50 Double Unders
10 Power Snatches
15 Chest to Bar Pull-ups/ Plank Rows

50 Double Unders
10 Power Snatches
9 Strict Pull-ups/ Renegade Rows

GENERAL WARM-UP

30 Seconds Each

Easy Single Unders
PVC Pass Throughs
Hollow Hold

Quick Single Unders
PVC Overhead Squats
Arch Hold

High Single Unders
PVC Sotts Press
Straight Leg Sit-ups

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Wall Twist: 40 Seconds Each

Overhead Stretch on Wall: 1 Minute

AFTER PARTY

3 RDNS

WORKOUT VARIATIONS

HOME GYM

AMRAP 10:
50 Double Unders
10 Alternating DB Power Snatches 35/50 M25/40
21 Toes to Bar/Tuck Ups

50 Double Unders
10 Alternating DB Power Snatches
15 Chest to Bar Pull-ups/ Plank Rows

50 Double Unders
10 Alternating DB Power Snatches
9 Strict Pull-ups/ Renegade Rows

MODIFICATIONS

DOUBLE UNDERS

• Reduce Reps
• Single Unders
• Practice Time Caps
• Double Taps (Equal Reps)
• Line Hops (Equal Reps)
• Over-and-Back Dumbbell Hops (1/2 Reps)

POWER SNATCHES

• Dumbbell Snatches
• Odd Object Ground to Overhead
• Slamballs

TOES TO BAR

• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• Toes Raises

CHEST TO BAR PULL-UPS

• Reduce Reps
• Chin Over Bar Pull-ups
• Strict Pull-ups
• Banded Pull-ups
• Ring Rows
• Inverted Bar Rows
• Renegade Rows (Equal Reps)
• Dumbbell Rows From Plank Position (Equal Reps Each Side)
• Barbell Bent Over Rows
• Double Dumbbell Bent Over Rows
• Single Dumbbell Bent Over Rows
• Odd Object Bent Over Rows

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Ring Rows
• Inverted Bar Rows
• Renegade Rows (Equal Reps)
• Dumbbell Rows From Plank Position (Equal Reps Each Side)
• Barbell Bent Over Rows
• Double Dumbbell Bent Over Rows (2x Reps)
• Single Dumbbell Bent Over Rows (2x Reps Each Side)
• Odd Object Bent Over Rows (2x Reps)