| a) WARM UP:
3 Rounds:
- 5 air squats
- 10 dowel pass thrus
- 5 glute bridge ups
- 10 sit ups
Take an empty bar and warm up the snatch with some pulls, power snatches and ohs.
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| b) STRENGTH:
EMOM – squat snatch work
- On the 0:00… 3 Reps @ 45% of 1RM Squat Snatch
- On the 1:00… 2 Reps @ 50%
- On the 2:00… 1 Reps @ 55%
- On the 3:00… 3 Reps @ 50%
- On the 4:00… 2 Rep @ 55%
- On the 5:00… 1 Rep @ 60%
From Minutes 6:00 – 15:00 … build to a heavy single for the day.
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| c) WOD:
5 min AMRAP:
- 15/12 Calorie Row
- 15 Wall balls (20/14#–>10/9’)
Rest 3:00
5 min AMRAP:
- 15 Burpees
- 15 Kettlebell Swings (53/35)
Rest 3:00
5 min AMRAP:
- 15 Sumo Deadlift High Pulls (75/55)
- 15 Overhead Squats (75/55)
(scale as per your coach)
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| d) ACCESSORY WORK:
3 Rounds:
- 20m Overhead 1-Arm Kettlebell Carry, each arm
- :30 sec front rack standing hold – (at least 70% of FS)
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e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 