Tuesday 2.20.18 CrossFit

Strength
“Hang Power Snatch + Hang Squat Snatch”
5×1+1 @ 50% HPS
5×1+1 = 5 Rounds of 1 HPS + HSS + HSS
Rx+:(70% of 1RM Snatch, unless over 50% 1RM HPS)
Beginner: Work with an empty barbell.

Intent:  Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your 1RM HPS

Metcon

5 Rounds
Row 500 meters
15 Ball Slams (20,15)
15 Power Snatch (95,65)
-Rest 90s.-
Rx+:(75,55)
L3: (65,45)
L2: (55,35)
L1: (45,25)
Beginner: Sub Russian KBS for Snatches (45,35)

Intent: Your goal today is to complete all rounds within 10s of each other. That means starting with a pace you know you can maintain is your goal. Snatches are intended to be light and done in big sets.

$ Out

3 Rounds
30 Banded Leg Curls each
10 1-Arm Rows w. rotation each
By | 2018-02-13T13:59:08-05:00 February 19th, 2018|WOD|Comments Off on Tuesday 2.20.18 CrossFit