MON APRIL 15, 2019 - CROSSFIT

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“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
10 World’s Greatest Stretch
5 Push Press
--
2 Rounds
5 Snatch Deadlift
5 Snatch Pull
5 Power Snatch

Strength

A: Push Press (6-6-6-6)

4 Sets of 6 Repetitions
(73%, 75%, 77%, 79%)
Every 2:00

B: Power Snatch (4 x (1+1), 6 x 1)

On the 1:30 x 4 Sets:
1 Halting Power Snatch (2 seconds at knee-level)
1 Power Snatch
(60%-63%-66%-68%)

Directly into:

On the 1:00 x 6 Sets:
1 Power Snatch
(72%, 76%, 80%, Sets: 8, 9, and 10- 84%)

Metcon

Metcon (Time)

"Razzle Dazzle"
15-12-9
Power Snatch (95/65)
Overhead Squat
Pull-upsTime Cap: 10:00
Emphasis on intensity today, not weight!

Metcon (Time)

"Razzle Dazzle"
15-12-9
Power Snatch (95/65)
Overhead Squat
Pull-upsTime Cap: 10:00
Emphasis on intensity today, not weight!

Cool Down/Mobility

Banded Lat Stretch on Rig (1:00 Each Direction)

 

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