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