Workout of the Day

Saturday

Competitors Power Snatch Warm up (No Measure) From The Hang Below The Knee -10 Hip Primers -10 Snatch High Pulls -10 Scare Crow Snatch -10 Power Snatch 1: Power Snatch (2×3@60%, 2×3@70%, 2×1@80%) Power Clean Warm up (No Measure) From… Read more »

Monday

Competitors Strength Snatch ( 2×3@70%, 2×3@80% 2×2@90%) Rest 90-120 secs Power Snatch (6×5@70% TnG ) OE2 min Back Squat (2×5@70%, 2×5@80%, 2×1@90%) OE3 min Competitors WOD Stamina Pull ups 100 Reps (Time) 100 Pull ups for timeC2B Conditioning WOD

Monday

Competitors Strength Snatch Pull + Snatch hover + Snatch (2×1@60%, 2×1@70%, 2×1@75%) Rest 90-120 secs Back Squat (2×5@60%, 2×5@70%, 2×3@80%) OE3 min Stamina Metcon (Weight) OE2mins for 3 rounds 1st-10 Power Snatch TNG @50% 2nd-15 C2B Pull ups 3rd-60 Double… Read more »

Friday

Competitors Metcon (AMRAP – Reps) EMOM 8min 1st- double unders 2nd- Wall Ball Strict HSPU Week 1 (10 Rounds for distance) 10 rounds of 3 Reps Done in partner fashion or 1 min rest Recording deficit height if applicable

Monday

Conditioning 3:1×5 conditioning (Calories) Run, Bike, Swim at least 3+ Hours before or after CrossFit: 3:1×5 Choose 1 of the flowing Bike ave RPM-score cal Row/ski ave 500 split time -score cal Run ave 1km pace-score distance Double unders ave… Read more »