Partner Workout Saturday’s – 11112017

EMOM eight minutes:

1 Power Snatch

…immediately into…

EMOM eight minutes:

1 Snatch

The intent for the above is that athletes start at an EXTREMELY light loading (think your very first “warm up weight”) and then add weight every single minute. Athletes will continue in this fashion throughout the course of sixteen minutes; switching from the power variation to the squat variation after the eight minute mark. Work with a partner and set a new personal record in the snatch.

For time (w/ a partner):

21 Partner Deadlifts (AHAP)

21 Synchronized Bar Facing Burpees

12 Rope Climbs

15 Partner Deadlifts (AHAP)

15 Synchronized Bar Facing Burpees

9 Rope Climbs

9 Partner Deadlifts (AHAP)

9 Synchronized Bar Facing Burpees

6 Rope Climbs

immediately into…

150 Wall Ball Shots (20/14) (w/ deadlift static hold)

The above workout is a spin on the HERO WOD “Tommy V.” Consider today a slight blend of what we see in our CrossFit Classes programming and a HERO WOD.

The deadlifts will be performed partner style with a male barbell (this is important, female bars will bend with heavily loaded partner deadlifts). Go pretty damn heavy, something that going unbroken will be extremely challenging to do but nothing that’s unsafe.

The rope climbs may be split between partners in any fashion. If you’re still working on the rope climb perform 3 to 1 kipping pull ups with the partner hanging from the bar.

The wall ball shots to close the workout may be partitioned in any format (much like the rope climbs). Athletes will strip the bar significantly from the workout. One partner will hold the deadlift in a static hang position while the other partner works on completing the wall ball shots.

Lastly, this workout is going to be dope! This’ll be one you’ll remember fo sho!

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