Friday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

400 Meter Row

World’s Greatest Stretch

Barbell Warmup 2-3 RDS

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (3 Rounds for reps)

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (135/95)

Max Lateral Barbell Burpees
In these short 5 minute windows, the reps go down as weight goes up on the barbell. Looking for athletes to choose weights that they could complete 21, 15, and 9 reps unbroken respectively when fresh. The row to open things up should ideally take somewhere around or under 2 minutes, leaving 3 minutes for the other two stations. The goal is to move quickly during these short windows. Choose weights and rep numbers that allow that to happen is important. Everyone should get to the burpees. If athletes aren’t quite there with 45 seconds left in the round, we can head to the burpees anyway and adjust as needed for the next round. Score is total reps on each interval. If short on machines, stagger on opposite 5 minute windows.