12.11.21
/Weightlifting
Skill Development
5 min EMOM
2 1st pull snatch deadlifts +
2 2nd pull snatch deadlifts from below the knee
4 min EMOM
3 Tall Snatches
4 min EMOM
2 Tall Snatches @ heavier than 3 reps
Strength
Block Snatches 4x2
Snatch Balance 5x1
Starting at min. 90% 1 RM and building to heavy single.
CrossFit
Metcon
25 min EMOM
1: 6 Strict Pull-ups (RX+ Unbroken)
2: 5 Ring Dips (RX+ 8)
3: 50’ Low-handle Sled Push @ AHAP
4: 10/7 Calorie Ski Erg (RX+ 14/10)
5: 13 GHD Sit-ups (RX+ 16)