| a) WARM UP:
Row 500m
7 min AMRAP:
- 10 Slow Air Squats
- 10 Dowel overhead squats
- 20 Mountain Climbers
Take an empty bar and warm up the snatch.
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| b) STRENGTH:
On the Minute x 9: Power Snatch + Overhead Squat + Squat Snatch
- On the 0:00 – 50% of 1RM Squat Snatch
- On the 1:00 – 55%
- On the 2:00 – 60%
- On the 3:00 – 50%
- On the 4:00 – 55%
- On the 5:00 – 60%
- On the 6:00 – 50%
- On the 7:00 – 55%
- On the 8:00 – 60%
Then,
Pausing deadlifts with 2 sec pause at knee
- Set #1 – 3 Pausing Reps @ 75% of 1RM Snatch
- Set #2 – 3 Pausing Reps @ 80%
- Set #3 – 3 Pausing Reps @ 85%
- Set #4 – 3 Pausing Reps @ 90%
Rest approx. 2 mins per set.
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c) STRENGTH 2:
- Back Squat – Establish a Heavy Set of 15 Reps
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| d) FINISHER:
Alternating EMOM x 10
- Min 1: “X” Sit-Ups
- Min 2: “X” Supermans
X is a max number in the minute
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| e) ACCESSORY WORK:
On the 3:00 x 4 Sets (12:00):
- 10 Good Mornings
- 10 Front Rack Single – KB Reverse Lunges
- 10 Cossack Squats
f) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 