CrossFit

A. Power Snatch Cycling

Every 2 mins x 5 sets

6-10 TNG Power Snatch 95/65 75/55 45/35(low hang)

* keep sets manageable for unbroken with good form

EMOM 12

– 9 2 DB Burpee Deadlifts 50/35

– 12 SA DB Hang Clean and Jerk 50/35

– 9 DB Thrusters 50/35

– 54 Double Unders

Purpose and Desired stimulus:

– Short deload/re-entry post holidays

– Open work

– light BB cycling

– fast with good form on cycling

– consistent moving and sustained endurance on EMOM

– possible open movements

Scaling options:

– weight and reps to desired stimulus

– Power snatch can be scaled to progressive scales such as

pre-requisite snatch variation, cleans, DB movements, OHS’s or KB Swings

MFIT

Warm Up:

2 rounds:

:60 Bike/Row

20 90/90’s

10 BW RDL’s per side

FBB:

Every 2 mins for 10 mins; alternating between the following:

– KB Sumo Deadlift

31X1 Tempo; 8-12 Reps

– Reverse Lunge

6 per leg

Conditioning:

6 MIN AMRAP

12 KB Swings

9/6 Cal Bike

rest 2 mins

6 MIN AMRAP

12 Box Jumps (step down)

9/6 Cal Bike

Mobility:

2 Mins Pidgeon Stretch each side

2 Mins Couch Stretch each side