WED JANUARY 9, 2019 - CROSSFIT

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β€œTrade your expectation for appreciation, and the world changes around you” - Tony Robbins

Warm-up

2 Rounds
5 Chest Level Band Pull-Aparts
5 Overhead Band Pull-Aparts
10 Overhead Squats
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 High Hang Power Snatch + Ride to Squat
3 Hang Power Snatch + Ride to Squat
3 Squat Snatches
3 Overhead Squats

Strength

Snatch (1 x 60%, 1 x 65%, 3 x 70-80%)

Every 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets) + 1 OHS
1 Hang Squat Snatch (knees) + 1 OHS
1 Squat Snatch (floor) + 1 OHS

-Rest 2:00-

Strength

Overhead Squat (3 x 5 )

3 Sets of 5 Repetitions (building)
Every 2:00

All repetitions are taken from the rack.
A good starting place for our first set of five repetitions is slightly higher than the final squat snatch loading we finished with on the previous part.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Dead Arm"
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low back, Glutes, Quads, and Hamstrings.

 

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