Tuesday 7.17

TUESDAY

CrossFit

Strength : Squat Snatch
Find a 1 rep max in 25 minutes

WARMUP, done as group: EMOM increases
EMOM 3m: 1 Power Snatch with Low Catch + 1 OHS with 5s Hold in Bottom
Rest 1 minute
EMOM 3m: 1 Squat Snatch, increasing to 70% by last minute
rest 1 minute
2m AMRAP : Squat Snatch @ 70% max, no TnG reps, no misses

Then 15 minutes to find max Squat Snatch

 

WOD: “Death By” Squat Snatch + 3 Burpee Pull-Ups

  • Done EMOM style

1 Squat Snatch 135/95
3 Burpee Pull-ups

2 Squat Snatch
3 Burpee Pull-ups

Increase reps by 1 Snatch each minute, keep Burpee Pull-ups the same. Go until you aren’t able to do work anymore in minute.

S: 75/55 Power Snatch + 1 Burpee + 5 Jumping Pull-ups
L1: 95/65 Squat Snatch + 2 Burpee Pull-ups
Rx+: 155/105

 

Strong

Lift: Snatch
Find a 1 rep max

WARMUP, done as group: EMOM increases
EMOM 3m: 1 Power Snatch with Low Catch + 1 OHS with 5s Hold in Bottom
Rest 1 minute
EMOM 3m: 1 Squat Snatch, increasing to 70% by last minute
rest 1 minute
2m AMRAP : Squat Snatch @ 70% max, no TnG reps, no misses

Then 15 minutes to find max Squat Snatch

Accessory: Snatch Deadlift
EMOM 6m: 3 Reps, heaviest able

Conditioning : EMOM 10m
3 Squat Snatch 135/95 + 3-5 Burpee Pull-ups

 

The Program

1. Strength and WOD

2. 8m AMRAP
3 Muscle Ups
3 Deadlift 315/225

REST 2m then right into

5m AMRAP
30′ HS Walk
15 GHD Situps

 

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