Wednesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 rounds

Naked Bar Complex

5 Snatch Grip DL

5 Power Snatch

5 OHS

5 Behind the Neck Press

Movement Prep

10 mins

(No Measure)

Lax Ball Upper Thoracic Smash/Thoracic Bridge

Banded Hip Opener

Weightlifting

20 mins

Power Snatch

5 min to work up to 50-60% 1RM PS

4 reps EMOM for 8 min

Power Snatch (8×4)

Metcon

12 min AMRAP Ladder (1.7.15) (AMRAP – Reps)

3 KBS (Rx+ 2/1.25)(1.5/1)

3 C2B Pull-ups

6 KBS

6 C2B Pull-ups

9…

9…

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