CrossFit – Fri, Aug 16
Warm-up
Specific Warm-Up
Power Snatch
- 5 Snatch dip + drive
- 5 Snatch deadlift + shrug
- 5 Snatch high pull
- 5 Snatch land
- 5 Snatch drops
- 2’’, 4’, 6’
- 3 Cued Snatch
STRENGTH PREP | FRONT SQUAT
- 3 cued Squat & hold
- Focus on high elbows throughout the rep and in the bottom position
- 3 Cued lightweight rep with tempo
Strength
Front Squat (6×3)
Every 2:00 x 6 sets: 3 Front Squats
* 5 Second Negative
* Build In Weight
Building to 75% to 85% for final set of 3
Metcon
Two For One (Time)
30-20-10:
Power Snatch
Front Squat
400 Meter Run
Barbell: (95/65)
Time Cap: 18 Minutes
Accessory
Posterior Pump (Checkmark)
4-5 Sets For Quality:
10 Barbell Hip Thrusts
10 Second Hold At Top
Rest 2 Minutes Between Sets
General flow :20 each