| a) WARM UP:
2 Rounds:
- 5 air squats
- 5 leg swings – front/back & side/side
- 5 glute bridge ups
- 5 sit ups
Followed by…Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
- 5 Good Mornings
- 5 Back Squats
- 5 Power Snatches
- 5 Behind the Neck Push Presses
- 5 Squat snatches
- 5 Overhead Squats
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| b) STRENGTH:
On the Minute x 12:
Power Snatch + Overhead Squat + Squat Snatch
- Set #1, on the 0:00… 57% of 1RM Squat Snatch
- Set #2, on the 1:00… 62%
- Set #3 @ 67%
- Set #4 @ 57%
- Set #5 @ 62%
- Set #6 @ 67%
- Set #7 @ 57%
- Set #8 @ 62%
- Set #9 @ 67%
- Set #10 @ 57%
- Set #11 @ 62%
- Set #12 @ 67%
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| c) WOD:
4 Rounds:
- 21 Wall balls (20/14#–>10/9’)
- 18 Calorie Row
- 15 Box Jumps (24/20)
- 12 Alternating Dumbbell Snatches (55 or 50/35)
(scale as per your coach)
**Time cap: 25 mins |
| d) ACCESSORY WORK:
Bar MU work: technique work.
- 1. You can do them – work on doing 3 EMOM for 5 mins
- 2. Working on them – work on the kip/beat swing and hips to bar
- 3. If haven’t tried – use bar on rack, tied to j clips, work on jumping up top with press out
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e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 