For TimeMetconBenchmark07:00
Quarterfinals 21.5
9-6-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
07:00
For Time:
9-6-3 reps of:
Snatches
↳ 185/135 lbs (84/61 kg)
Burpee Box Jump Overs
Coaching Tips
Strategy
- 1Focus on technique during the snatches to avoid early fatigue.
- 2Break down the reps as needed; consider performing the snatches in smaller sets to maintain form.
- 3For the Burpee Box Jump Overs, ensure a smooth transition between movements, aiming for minimal rest between them.
- 4Pace yourself to maintain energy through all rounds; the last set will be challenging!
- 5Stay consistent in your landing position to avoid missteps on the box jumps.
Safety Considerations
Technical Focus
Ensure proper grip and stance on snatches to avoid back strain.
Recommended Warm-Up
- 2 min easy Row (or another ergometer) - 2 min easy
- 10 Shoulder Dislocates(Using a PVC pipe or band.)
- 10 each side Hip Openers(Dynamic hip flexor stretches.)
- 10 each side Ankle Mobility(Good movements to prepare your ankles for jumping.)
2 Rounds of:
2 rounds- 5 Power Snatch (light weight)(Focus on form.)
- 5 Burpees(Maintain a fast but controlled pace.)
Scaling Options
Intermediate
Reduce weights for Snatches and moderate Burpee pace.
- 1
snatches
Weight: 145/95 lbs (66/43 kg)
- 2
burpee box jump overs
Step up instead of jump on box.
Scaled
Further reduce weights and modify movements.
- 1
snatches
Power Snatch with light weight.
Weight: 75/55 lbs (34/25 kg)
- 2
burpee box jump overs
Step up instead of jump on box, and perform push-ups on knees.