Today’s Programming
STRENGTH
Snatch
1-1-1-1-1
Notes
Work up to a heavy single on the snatch. Only go up in weight if its a techincally sound lift. Also okay to find a challenging weight and perform a few singles at the same load.
METCON
“Nancy”
5 Rounds for time of:
Run 400m
15 Overhead Squats
Notes
This workout should take roughly 12-15+ minutes depending on how fast you can run. Most or all the OHS should be performed at a weight that you can do unbroken. Competition loads for this benchmark are 95/65. If you have mobility restrictions that prevent you from overhead squatting, perform front squats instead. There is a 20 minute cap on this workout.
CrossFit Group Class Programming Template
CFSBK @ Home
Alchemy @ Home: 7am
Warm Up
2-3 Rounds:
5 Inchworms
5 YTWs
10 Alternating Cossack Squats
:20e Single Arm OH March
Strength
A1. Single Arm Bent Over 1 1/4 Row
4 x 8-10 Reps Each
A2. Single Arm Bent Over Reverse Fly
4 x 8-10 Reps Each
A3. Goblet Kang Squats
4 x 8-10 Reps
Conditioning
4 Rounds
:30 DB/KB Hang Muscle Snatches, L
:30 Single Arm Front Rack Squats, L
:30 DB/KB Hang Muscle Snatches, R
:30 Single Arm Front Rack Squats, R
1:00 Rest
Tong repping through a Deadlift metcon
Simone Biles Just Demonstrated a True Champion Mindset – The New York Times