Main – CrossFit
Warm-up
*Monster walk band series
*5 Goblet Squats W/ Band
*Then with an empty bar:
3 Snatch Pull
3 Dude Pull
3 Power Snatch
3/3/3 Snatch Press
3 Snatch
Weightlifting
A): Snatch (EMOM x 10:00; Sn; @ 80%+)
Base off of your Heaviest Snatch
B): Back Squat (70%x3, 80%x2, 90%x1+; E2M)
Last set go for max reps, leaving nothing in the tank.
Metcon
For Time:
C): Metcon (Time)
For time:
21-15-9 UB sets of:
*Deadlift 225/155
*Thruster 95/65
You will use 1 bar. All sets must be done unbroken (UB). You will do 21 deadlifts UB, drop the bar, then do 15 UB, drop the bar, then 9 UB. You then change weight and do the same for the thrusters. Choose weights that force rest between sets, but that you can actually handle.
Skill Development
D): Metcon (Weight)
3 sets of:
15 Ring Rows
15 Good Mornings w/ 30% of BS or less
-Then-
Tabata Flutter kicks
This should all take 10:00 or less.
