Tuesday 2.13

Tuesday 2.13

Remember tomorrow it isn’t just your significant others who need to feel loved. You have mothers and fathers out there too.

Weightlifting Seminar Signups : A Few Spots Left!!!!

 

 

TUESDAY

 

CrossFit

Strength : Hang Snatch
2-2-2-2-2-2, unbroken
– S-Rx: Power or Choice
– Rx+: Squat

– This is not a scaling dictation like a WOD, just a guideline and what you should strive to do based on your usual scale and ability

 

WOD: 4 Rounds
5 Hang Squat Clean 155/105
10 Burpees (lateral over bar)

– This should be difficult but doable to get all 5 UB. Real gut check.

S : 75/55
L1: 135/95
Rx+: 185/135…This should be the goal of anyone hoping to do the Open at a competitive level, whatever competitive level that is

10m Time Cap

 

Strong

Lift : Hang Snatch
Drills and Skills from the master Bud

Accessory : Snatch Deadlift

Conditioning : 3 Rounds
12 Hang Power Snatch 95/65
12 Burpees
12 Cal Row, Arms Only

 

The Program

1. Strength and WOD

2. EMOM 21m
1: 2-5 Muscle ups (ring, scale to strict Ring PU)
2: 3x 1 Snatch Push Press + 3 OHS @ 155/105
3: 12 KB Swing 88/70 or heaviest able UB very difficult

rest 1 minute then 5M AMRAP 12 UB TTB, must be UB so rest as needed. Scale to 8 minimum. Do GHD Situps if cannot do 1 set

3. EMOM 6m
20-40 Double Unders

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