Tuesday 5.1: More on Lando Barbell Tomorrow Including Competition Prep and Team

Tuesday 5.1: More on Lando Barbell Tomorrow Including Competition Prep and Team

Read more about snatching from Coach Bud here. It is a continuation of his write up last week on…Snatching!

 

TUESDAY

CrossFit

Strength : Push Press
5-4-3-2-1

  • Pause for 3 seconds in the dip of each rep, all reps all sets

WOD : 9m AMRAP
4 Overhead Squat 115/75
5 Pull-Ups
8 OHS
10 Pull-ups
12 OHS
15 Pull-Ups

Increase by 4 OHS and 5 Pull-ups each round for 9 minutes.

S: 75/55, Jumping Pull-Ups
L1: 95/65, Banded pull-ups

Rx+: 135/95, CTB Pull-Ups

 

Strong 

Lift : Snatch
– Tall Snatch for warmup
– E90s for 7 sets, 2 Snatch

Accessory: Snatch DL

Conditioning : 7m AMRAP
5 KB Swings 53/35
5 Goblet Squats
5 Pull-ups

Increase by 5 reps each round

 

The Program 

1. Strength and WOD

2. Snatch

EMOM 8m
1 Snatch Deadlift + 1 Halting Hang Squat Snatch (3s pause at below knee) + 1 OHS 5s hold in bottom

2. 8 Rounds
Row 20/15 Cal
8-15 Toes to Bar (1 UB Set)
30 Double Unders
rest 60s