Workout of the Day
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
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
Rest as needed between sets to focus on your positions, power, speed, and accuracy today.
The sets can be progressive in load, technique permitting.
20 sec ea adductor side plank
16 alternating tall kneeling plate halo
CrossFit Group Class Programming Template (WK3/9)