Workout of the Day
STRENGTH
Take 10:00 to work up above work weight on one of the lifts:
1 Snatch
or
Snatch Grip Deadlift + Hang Power Snatch + OHS
Notes
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having trouble with the movement or haven’t made it to many of the prior exposures, perform the second version of the complex today.
METCON
4 Rounds for reps of:
1:00 Power Snatches or Hang Power Snatches
1:00 Row or Bike
1:00 Box Jumps or WTD Step-Ups
1:00 Rest
Notes
For the snatches, use a loading around 60-70% of what you worked up to in the strength portion. General loading for this workout would be 95/65/45. Quarterfinal weights were 135/85.
If you’re coming tomorrow, bias box jumps because we’ll do lots of single leg work as well. For step-ups, use two dumbbells held at a hang.
CrossFit Group Class Programming Template (WK6/8)
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