WED AUGUST 14, 2019 - CROSSFIT

“Knowing what you want and going after it every day is one of the most beautiful things anyone can have in life.” -Tom Bilyeu

Warm-up

2 Rounds:
10 Band Pull-Aparts (Chest Level and Overhead)
5 Inchworms with a Push-Up
10 Overhead Squats with Band
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Snatch High Pulls
5 Power Snatch
5 Power Snatch + Ride to Squat
5 Squat Snatch

Strength

Snatch Complex

On the 1:00 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch*You may drop the barbell before completing the squat snatch
Build between 55-65% of 1RM Snatch

Strength

Deadlift (6-6-4-4-2-2)

Sets of 6: 60%, 70%
Sets of 4: 75%, 80%
Sets of 2: 85%, and 90%
*Based off of 1RM
Every 2:00

Metcon

Optimus Prime (AMRAP - Reps)

AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)
The workout starts on the wallballs

 

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