CrossFit – Mon, Apr 21
Snatch Pull (5 x 3 EMOM 100-110% same weight )
Snatch (6 x 3 EOMOM same weight across)
6 x 3
Every Other Minute On the Minute
If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls
last week we did 5 x 3 EMOM this week we are adding a set
Overhead Squat (4 x 2 same weigh across)
4 x 2
Every other minute on the minute x 4 (2 reps) Goal is a little heavier than last week. Off the rack and same weight for all sets
last week we did 4 x 2
Metcon (AMRAP – Rounds and Reps)
On the 5:00 x 5 Rounds
15 Power Snatches 75/55
200m Run
15 Lateral Burpees
-PLEASE do not drop the Barbell from overhead.
Score: Slowest Round
Weight should be light
Taget score is 3-4 minutes
Every Minute On the Minute x 5 (3 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set