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