CrossFit – Wed, Oct 8
For the next 4 wks on Wednesday pick Snatch or Push Press
Push Press (6 x 3 add weight each set )
6 Sets:
3 Push Press
Start @ 75% and Build
Snatch (6 x 3)
6 sets
3 snatches start around 75%
Add weight each set
Metcon (Time)
On the 3:00 x 10 Rounds:
3 Hang Power Snatches OR Push Press
400/350m Row
Barbell: Push Press 135/95 Hang Snatch 115/75
Score: Slowest Round
stick with the lift you did for the strength you should be no more than 70% of your 1 Rep max
NEXT 4 weeks
Monday cleans
Tuesday Front Squat and back squat
Wednesday Snatch or push press
Thursday off
Friday OHS off the rack OR Front or back squat depending on what we did Tuesday