CrossFit

A. Snatch

3 Position Snatch (Floor, Low Hang, Hang)

1 Complex every 2 mins for 10 mins starting at 0:00

@75% – 85% of 1RM

EMOM 24

– :40 AMRAP Wall Balls 20/14

– :40  Cal Bike

“- :40 AMRAP DB Box Step Overs 50/35 24/20″””

– Rest

*score cals + reps all day

Purpose and Desired stimulus:

– Starting to progress towards heavier snatch work

– :40/:20 intervals with open moves

– leg flex pattern endurance

– progressing interval duration

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Scale weight and reps to ensure proper tech and sustained endurance

MFIT

Mobility:

Couch Stretch

1 min per leg x 2

90/90 Hip Switch

10 reps per leg x 2

Activation

Glute Bridges + Tuck Jumps

10 reps each x 2

FBB:

“3 Rounds in a contiuous circuit”””

A1. Tempo Split Squats 31X1 12 reps per leg; rest :15

A2. Hanging Tuck Hold accumulate :30; rest 1-2 Mins

Conditioning:

5 REFT

12 DB Thrusters

15 Cal Row

21 Sit Ups

rest 2 Mins