CrossFit

A . Power Snatch Cycling

Every 2 mins x 5 sets

5-8 TNG Power Snatch 115/75 95/65 45/35(low hang)

* keep sets manageable for unbroken with good form

EMOM 24

– 6 Devils Press 50/35

– 9-12 C2B

– 12 Cal Row

– 8 -12 STOH 115/75

Purpose and Desired stimulus:

– Open work

– moderate 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

Warmup:

Bike :20 legs, :20 arms, :20 both

Bottom of squat rot. x5e

Goblet hold RDL (light) x10e

FBB:

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

– KB Sumo Deadlift

31X1 Tempo; 8-12 Reps

– Banded Knee Reverse Lunge

6-8 per leg

Conditioning:

EMOM 16

8/6 Cal Bike

2 DB Burpee Deadlift (scale to no chest to floor contact)

10-12 Step ups

Rest

Mobility:

2 min Pigeon e

2 min Couch/ Frog stretch