CrossFit – Mon, Apr 7
Snatch Pull (3 x 3 EMOM same weight)
Snatch (4 x 3 EMOM across)
- EMOM x 4 (3 reps)
- Snatch (work at 75-80% of 1RM for 3 x 3) same weight across
- Focus on technique and full extension (pushing through the heels, active shoulders)
-
This can be power or squat, whichever one you want to work on or what your mobility allows for.
Overhead Squat (4 x 4 EOMOM)
EVERY 2 minutes 4 x 4
75% same weight across
OFF the rack
Metcon (3 Rounds for reps)
For Time:
120/100 calorie row
600m DB Farmers Carry 50/35 lb
30 box jumps
30 HSPU
Partition however you wish
Extra Work (Checkmark)
8 Rounds:
5 V-ups
5 Leg Lifts Over upright DB
:20 Plank on the rings on the lowest setting
3 x 3 across
EMOM x 3 (3 reps)
Snatch Pulls
90-110% of one rep max snatch
Same weight across