No kids...so that means we sit in lectures and info sessions...
Time to get better...So we start the day getting better!
Warm-Up ~
Snatch-Grip BB Warm Up ~ 5-7 reps of each:
Good AM's
Back Squats
Elbows
Shoulder Press
OHS
Stiff-Leg DL
Sotts Press
Burgener WU 3-5 Reps ea
Shrug
Scarecrow
Muscle Snatch
Jump & Land
Snatch Propulsion (Hang Sqt Snatch)
Squat Snatch Build Up in Wt. for Form
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SQUAT SNATCH (2 Choices)
#1 ~ Beginners / Form Workers
EMOM x 10 ~ 2 Squat Snatches (build in wt.)
#2 ~ Advanced / Good w/ Sqt Snatch Form
15 Squat Snatches AFAP (135#/95# / 4m Cap)
...immediately into...
6m to make 3 Attempts at a HEAVY (1-RM) Single
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PD COUPLET
21-15-9 for Time:
Front Squat (185/125)
Toes-to-Bar
(10m Cap)
Rickaby ~ #1 - 135# / 7:02(135# from Rack)
Ladick ~ #1 - 95#? / 7:20 (135# from Rack)
Daliege ~ #1 - 135# / 7:37 (135# from floor)
tb ~ #2 - 2:52 - 175/
Sqt Snatch ~ 5-3-3-4s / Fr.Sqt - 15-6 / 8-7 / 9UB / All TTB UB
Register for the OPEN HERE
make sure to put CrossFit WR as your affiliate...lets get a little leaderboard going.
Nervous...go Scaled Division!
Just Get In!!! 5 Weeks of some Motivation!!!
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