Friday August 14th

General Warm-Up
2:00 Cardio Choice
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10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge

Specific Prep
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
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2-3 x With Light Loads
Snatch Lift Off
Pause Power Snatch (Knee)
Overhead Squat
Squat Snatch
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Then build to 75% (Starting Loads)
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Weightlifting: Snatch
Take 20:00 to Establish a 1RM Snatch

If you are looking for more structure perform 1 lift every 2:00, starting with 75 percent.

Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle.
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"CrossFit Community Cup E3"
For Max Reps
3 Sets
4:00 AMRAP / 2:00 Rest

10 Shuttle Runs (25ft/7.5m Down and Back = 1)
21 Toes to Bar
In the time remaining...
Round 1: Max Power Snatches
Round 2: Max Overhead Squats
Round 3: Max Squat Snatches

Score = Total Reps (barbell only)

Barbell: 135/95lb (61/43kg)

Level 2:
15 Toes to Bar
Barbell: 95/65lb, 43/30kg

Level 1:
7 Shuttle Runs
15 Kipping Knees to Chest
Barbell: 45/35lb, 20/15kg

Masters 55+:
10 Shuttle Runs
15 Toes to Bar
Barbell: 65/45lb, 30/20kg
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 60+ Total Barbell Reps
Stimulus: Barbell Conditioning / Grip and Quad Stamina
RPE: 9/10

Primary Objective: Hit the shuttle runs and toes to bar efficiently each round, arriving at the barbell with enough left to accumulate meaningful max reps.

Secondary Objective: Manage grip across all three rounds so the quality of the squat snatch in round three is not just whatever is left after rounds one and two.

Workout Strategy

"CrossFit Community Cup E3" is structured to reward athletes who manage their effort in the first two thirds of each window and then commit hard in the max rep window at the end. The shuttle runs should be fast but not all-out; they are short enough that athletes should move with urgency without redlining before touching the bar. The toes to bar are the grip tax, and 21 reps is a meaningful set, so break them early if needed, 12-9 or 11-10, rather than holding on to unbroken and arriving at the barbell with fried forearms. Each round's max rep movement is different by design: round one rewards power and hip speed on the power snatch, round two tests overhead squat stamina and position under fatigue, and round three demands everything on the squat snatch. Athletes who pace honestly in rounds one and two will have the quad and grip reserves to make round three the best window of the three. Target 20 or more barbell reps per round to hit 60 total.

Modifications / Adjustments
Shuttle Runs: 350/300m Row, 700/600m Bike Erg, or 25/18 Calorie Echo Bike for the Run.
Toes to Bar: Reduce reps / Hanging Knee Raises / Sit-Ups / V-Ups
Power Snatch: Reduce load before reducing reps / Hang Power Snatch
Overhead Squat: Reduce load / Front Squat / Back Squat / Goblet Squat
Squat Snatch: Reduce load / Hang Squat Snatch / Power Snatch into Overhead Squat as two-movement sub

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