Workout of the Day
STRENGTH
Snatch
1-1-1
Notes
Take about 3 attempts at a technically sound single for the day, though this isn’t intended to be a “max out” lift. Use what you’ve practiced in the last 5 weeks to put everything together in the full movement today. Continue to prioritize power, speed, accuracy, and balance.
*Newer athletes or those with mobility restrictions can do the following complex:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat
METCON
“Amanda”
9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs
Notes
Time cap: 10 min
RMU:
A. volume (ex: 6-4-2)
B. bar muscle up: full volume or volume scale as above
C. 9-7-5 reps of “pull+push” … Here are 3 examples:
9 strict CTB pull ups + 9 ring dips in round 1
OR
9 strict banded CTB pull-ups + 9 matador dips in round 1
OR
9 strict banded pull-ups + 9 bench dips
Snatch:
-use a moderately heavy weight; for most athletes, use no more than 80% of today’s best lift
-those who were doing a power snatch + OHS variation in the lifting segment can do a hang power snatch + OHS to appropriate range of motion, possibly scaling down to 7-5-3 reps
CrossFit Group Class Programming Template (WK6/6)
Steph and Lee on their 2nd Mile run during Murph