Workout of the Day
STRENGTH
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch x 6-8 sets
Notes
In today’s complex, we’ll break the Power Snatch apart with the first two movements, and then put it all together on the third. Start with light loads that allow you to develop power, coordination, and balance. Build as appropriate across the sets, working about every 2 minutes.
The hang position can be anywhere above the knee today.
METCON
Tabata
A. Shuttle Runs
B. Dual KB Rack Hold/Carry
*Alternate movements each interval for 4 each, 8 total.
*Each interval is 20 sec work / 10 sec rest.
Rest 4 Min
Reverse Tabata
Bike
*This workout is 8 intervals. Each interval is 10 sec work / 20 sec rest
Notes
In this workout, we’ll have two high intensity four minutes pieces with equal rest in the middle. The intent is to go hard on the runs and the bike.
If you need to scale the shuttle run today, here are some options:
-Jump Rope
-Ball Slams
-Handstand Hold (we are inverting tomorrow!)
CrossFit Group Class Programming Template (WK8/8)
Jared K. 5 star human. No notes.
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