top of page
Search
  • Writer's pictureJohn Fadel

Tuesday PivotX & PVF

Hang Power Snatch

Option: Hang Power cleans

&

Strict Weighted Pull-ups:

Every 2min x7

Set 1: 4 Hang Power Snatch @ 70%

3 Weighted Pull-Ups

Set 2: 3 Hang Power Snatch @ 76%

3 Weighted Pull-Ups

Set 3: 2 Hang Power Snatch @ 82%

3 Weighted Pull-Ups

Set 4: 4 Hang Power Snatch @ 73%

3 Weighted Pull-Ups

Set 5: 3 Hang Power Snatch @ 79%

3 Weighted Pull-Ups

Set 6: 2 Hang Power Snatch @ 85%

3 Weighted Pull-Ups

Set 7: 1 Hang Power Snatch @ 90%

3 Weighted Pull-Ups


*Percentages Based On 1RM Power Snatch

- All sets should be completed unbroken.

- Score: Enter the loading of sets 5,6,7 only

For The Weighted Pull-Ups

Build To Heavy Set of 3

- Use a weight belt or squeeze a dumbbell between the legs.

- Reps should be completed unbroken.

- If you are unable add any weight, use bands.

- Athletes will build to a 3-rep max.

- Score: Enter Heaviest Set Of 3


"Dumbfounded"

3 Rounds x AMRAP 6:

30 Dumbbell Snatches 50 / 35 lb

600 Meter Run (curb & back 3 times)

Max Rope Climbs (15ft.) see modifications

Rest 2 Minutes Between Rounds.


Modifications:

  • ROPE CLIMBS

    1. Reduce Height

    2. 5 Strict Pull-Ups = 1 Rope

    3. 5 Toes To Bar = 1 Rope

    4. 6 Alternating Dumbbell Plank Rows = Rope

    5. 10 ring rows = 1 rope climb



- Overview: In this interval style workout, athletes will be challenged to push the first 2 movements in order to bank some time for the rope climbs.

- Dumbbell Snatches: Reps should be completed in 1:30 or less. Athletes should switch hands every rep.

- Run: The 800m run should take 4:30 or less to complete each round.

- Rope Climbs: Each rope climb should take 30s or less to complete. 1 rep will be credited when the athlete touches the 15ft. mark with one hand.

- Score: Enter fully completed rope climb reps each round.






97 views4 comments

Recent Posts

See All

Monday PVF: Circuit

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Monday PVX: Tenderloin

Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats Workout Front Squat On the 2:00 x 5 Sets: 8 Front Squats Start First Set at 50% & Buil

Saturday WOD

A) 5 min Ski Erg (3 hard pulls at start of each minute) B) 1 Round: 12 Alternating Tempo Cossack Squats 12 Snow Angels 12 Bird Dogs 12 Split Squats (knee over toes as much as possible)Spend 1:00 in th

bottom of page