Workout of the Day
STRENGTH
EMOM x 8 MIN
4 Power Snatches
Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at a light to moderate loads that allow for consistency.
Think of this as somewhere between strength and a metcon, where we are developing our capacity to cycle reps and stay organized under fatigue. Your goal is to find an efficient routine to set up the lift, execute, and the rest only as needed before resetting the exact same way for the next rep.
More experienced athletes can likely work at higher percentages relative to their max lift.
Less experienced athletes may choose to scale down to 3 reps per minute.
STRENGTH
Back Squat
Build to a heavy double
Notes
Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.
(Group Class Programming WK8/8 )
(Left to Right) April, Olivia and Mara on a Sunday
Coven: Sound Bath Rescheduled
Tonight’s sound bath is going to be rescheduled for a future date.
How to Power Snatch
In this 2:00 video Crossfit Games athlete Emily Bridgers demonstrates how to do a power snatch and shares some tips for improving yours.
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