AMRAPMetconWeightliftingBenchmark17:00
Open 13.1
Gymnastics
Weightlifting
Solo
Workout Details
AMRAP
17:00
AMRAP in 17 Minutes:
40Burpee
30Snatch
↳ 75/45 lbs (34/20 kg)
30Burpee
30Snatch
↳ 135/75 lbs (61/34 kg)
20Burpee
30Snatch
↳ 165/100 lbs (75/45 kg)
10Burpee
Snatch
↳ 210/120 lbs (95/54 kg)
Max reps
Coaching Tips
Strategy
- 1Pace the Burpees to maintain stamina throughout the AMRAP.
- 2Break up Snatches into manageable sets, especially at heavier weights.
- 3Consider micro-resting during transitions to maintain speed and form.
- 4Focus on maintaining core engagement during Snatches to prevent injury.
- 5Take note of fatigue and adjust pace accordingly.
Safety Considerations
Technical Focus
Ensure proper mechanics in the Snatch to prevent shoulder and lower back injuries.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks(Elevate heart rate.)
Mobility:
- 10 Shoulder Dislocates(Use a band or light object.)
- 10 Hip Openers(Focus on improving range of motion.)
Activation:
2 rounds- 5 Burpees(Perform at a controlled pace.)
- 5 Power Snatches (empty bar)(Focus on technique and speed.)
Scaling Options
Intermediate
Reduce Snatch weights by approximately 20%.
- 1
snatch
Weight: 60/35 lbs (27/16 kg)
- 2
snatch
Weight: 110/60 lbs (50/27 kg)
- 3
snatch
Weight: 130/75 lbs (59/34 kg)
- 4
snatch
Weight: 170/90 lbs (77/41 kg)
- 5
snatch
Weight: 200/100 lbs (91/45 kg)
Scaled
Reduce Snatch weights by approximately 40% and adjust reps accordingly.
- 1
snatch
Use a PVC pipe or dowel for form.
Weight: 45/25 lbs (20/11 kg)
- 2
snatch
Weight: 80/45 lbs (36/20 kg)
- 3
snatch
Weight: 100/55 lbs (45/25 kg)
- 4
snatch
Weight: 130/70 lbs (59/32 kg)
- 5
snatch
Weight: 150/90 lbs (68/41 kg)