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