Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

15 mins

(No Measure)

Snatch Position Drills

3 Rounds

5 Snatch Grip DL

5 Snatch High Pulls

5 Power Snatch

5 Snatch Balance

Movement Prep

5 mins

(No Measure)

LAX Ball Upper Thoracic Smash OR Thoracic Bridges

Weightlifting

25 mins

*Spend 10 minutes working up to a heavy single Hang Power Snatch

Then…

7 Sets every 90 seconds

3 Hang Power Snatch + 2 OHS at 70% of today’s heavy single

Hang Power Snatch (Spend 10 mins working up to heavy single)

Hang Power Snatch (7×3 @ 70% of today’s heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

7 GOH (Rx+ 135/95) (115/75)

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

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