Snatch Balance:
up to 80-90% of 1RM Snatch
2-2-1-1
Snatch + Below knee snatch + OHS:
4x(1+1+2)
Back Squat:
Heavy 3
CROSSFIT – MONDAY, OCTOBER 21
Back Squat:
4-2-2
4 Intervals, Each For Time:
12 Box Jump-Overs (30/24)
30 Hand-2-Hand Russian Swings (53/35)
15/12 Bike Calories
…rest as needed…
CROSSFIT – SUNDAY, OCTOBER 20
EMOM 7 Minutes:
1 Deadlift
…immediately into…
EMOM 5 Minutes:
2 Deadlifts
For Time:
15 Power Cleans (155/103)
1 Mile Bike
15 Hang Power Cleans
STRENGTH – SUNDAY, OCTOBER 20
Deadlift: 5×1
Behind the Neck Push Press: 7×3
Chin Ups: 5×4
Planks: 3×60 seconds
Complete 2 Rounds:
50 lb DB Thrusters – 1 Minute Max Reps
Rest 1 Minute
Dynamic Push Ups – 1 Minute Max Reps
Rest 1 Minute
40 lb Ball Slams – 1 Minute Max Reps
Rest 1 Minute
20″ Burpee Box Jumps – 1 Minute Max Reps
Rest 1 Minute
CROSSFIT – SATURDAY, OCTOBER 19
Front Squat:
4-2-2-2
10 Rounds For Time:
100 M Sprint
10 Wall Balls (20/14)
10 Russian KB Swings (72/53)
OLYMPIC LIFTING – SATURDAY- 101919
Press in Split:
3-3-3
Front Squat + Power Jerk + Split Jerk:
2x(2+1+2)
3x(1+1+1)
Lateral Raise: 3×15
Front Raise: 3×15
