1.29.22
Weightlifting
5 min EMOM
4 Snatch Grip Presses
5 Rounds E2M
4 Overhead Squats w/ 3 sec descend tempo
5 Rounds E90s
3 Everett Snatch Pulls @ 65% 1RM
5 Rounds E3M
3 Position Squat Snatches
Building to heavy complex.
CrossFit
Metcon
Partner WOD
18 min AMRAP
60 GHD Sit-ups
60 Overhead Squats
60/50 Calorie AAB
60 Clean & Jerks
RX: 95/65
RX+: 135/95
Immediately after AMRAP, in 6 minutes:
Find 1RM Power Clean
1.8.22
Weightlifting
Skill Development
5 min EMOM
Sots Press Practice
5 Sot Presses
4 Rounds E90s
4 Snatch Grip Push Press
4 min EMOM
3 Tall Snatches
4 min EMOM
2 Tall Snatches w/ increased weight
5 Rounds E3M
1 Snatch Balance building to heavy single.
Start with at least 90% 1 RM squat snatch.
CrossFit
Skill Development
12 min EMOM
1: 15 Hip Extensions
2: 5 Devil Presses @ 35/25
3: 20 Grasshoppers
Metcon
5 Strict Pull-ups
6 Wall Walks (RX+ 60’ HSW)
10 Strict Pull-ups
4 Wall Walks (RX+ 40’ HSW)
15 Strict Pull-ups
2 Wall Walks (RX+ 20’ HSW)
