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Raphael

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

12 Minute Clock:

1 Minute Assault Bike

1 Minute Row

OR 2:00 jog

10 Dumbbell Single Leg RDLs (Each Side)

*Start slow on machines or run and increase pace each round

Raphael (AMRAP – Reps)

15:00-35:00

5 sets:

3 minute Amrap:

20/15 Calorie Bike

20/15 Calorie Row

Max Dumbbell Snatch 50/35

-Rest 1 minute between sets –

*IF no Machines available, Sub 600m Run for both machines

**IF 1 Machine available, sub 300m run for 1 machine

RX+: 70/53 KB Snatches

Athletes Notes

TARGET SCORE

Score is number of Snatches each set

Target Reps each set: 3+

*Minimal number of reps each set: 2

STIMULUS

Get the wheels turning on the machines and go!

You will be lifting under duress with a high heart rate. Remember to breathe!

WORKOUT STRATEGY & FLOW

For the Bike we wanna ramp the machine up and then settle into our pace. Goal is to finish sub 1 minute.

Get on the row with quick pulls to get the fan moving and then settle into long and strong pulls to accumulate calories. Like the bike we wanna finish in around 1minute.

For the Dumbbell Snatch you will be out of breath. Fight to hit 1 rep every 6-10 secs and be violent with the hips to help elevate the weight up.

SCALING

Scale to finish near the target score:

5 sets

3 minute Amrap

15/12 Calorie AirBike

15/12 Calorie Row

Max Dumbbell Snatch

-Rest 1 minute between sets –

IF no machines available, Sub 400m Run for both machines

IF 1 machine available, sub 200m run for 1 machine

Accessories

35:00-60:00

Until end of class:

10 Single Arm Dumbbell Lateral Box Step Up (R/L)

15 Weighted Hip Extension

20 Dumbbell Single Arm Bent Over Rows R/L

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