Workout of the Day
METCON
EMOM X 16:00
A. Tall box jump x 4-6 reps
B. BTN Snatch grip Push Press x 4-6 reps @ 31×1 tempo
C. Bike x :40
D. L-sit x :30
Notes:
This is intended to get you warm and fired up for your olympic lifting today.
On the box jumps, use a lower box and land with legs as straight as possible.
Start with an empty bar on the push press and only add load as you can maintain the tempo
Use a moderate effort on the bike.
Accumulate time and modify the movement as needed on the L-sit.
STRENGTH / TECHNIQUE
Below the Knee Hang Power Snatch
6-8 sets x 2 reps
Notes:
Rest as needed between sets to focus on your positions, power, speed, and accuracy today.
The sets can be progressive in load, technique permitting.
ACCESSORY
3 Rounds:
20 sec ea adductor side plank
16 alternating tall kneeling plate halo
CrossFit Group Class Programming Template (WK3/9)
