Sometimes, the best moments at CrossFit are in between the workouts.

Sometimes, the best moments at CrossFit are in between the workouts.

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Snatch Warm-up: 3 Rounds of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch (10 min)

3. Snatch 2RM

๐Ÿ’ซ15 minutes to work up to a heavy set of 2 for the day. 

This should be a full snatch, power snatch + overhead squat if you can. This does not need to be touch and go reps but you should not take more than 10 seconds between rep 1 and 2.


3. ๐Ÿ‹๏ธโ€โ™€๏ธโ€œMandyโ€๐Ÿ‹๏ธโ€โ™‚๏ธ
AMRAP 3
75 Double Unders
9 Snatches 135/93
Max Ring Muscle Ups
Rest 3 Minutes
AMRAP 3
75 Double Unders
7 Snatches 135/93
Max Ring Muscle Ups
Rest 3 minutes
AMRAP 3
75 Double Unders
5 Snatches 135/93
Max Ring Muscle Ups

LIII: as Rxโ€™d
LII: Sub Power Snatch plus overhead squat or just power snatch if you can not overhead squat. Scale Weight 95/63. Sub Banded MU, Strict Chin-ups or Supinated Piked Ring Row for Muscle Ups. Practice Double Unders for :45 each round.
LI: 3 Rounds of:
1:00 double under practice
1:00 Muscle snatch practice
1:00 Ring Rows
Rest 3:00


Have fun!

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