Friday 1.12.18 CrossFit


1: Squat Clean and Jerk (5×2 @ 80%)
-Then, 90s Rest-
2: Squat Clean and Jerk (3×1 @90%)
Intent:  Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of these.


CrossFit Games Open 11.1 and 14.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

L3: (Clean and Jerk 75,55)
L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35
Intent: Pacing is important. Snatches here must be light and capable of being “muscle-snatched”. This particular workout is quite demanding because the snatch is a global movement so expect to be uncomfortable during this one.

$ Out

2 Options
Glute Ham Raises: 4×10
Banded Ab Pulldown/Banded Pull-Through
100 reps of each.