CrossFit:
A.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%
immediately into;
B.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%
Rest 5min. (Change your weights and keep some others close by in case you want to jump more)
C.) EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%
immediately into;
D.) EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%
*For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined.
Cool Down:
Row 500m nice and easy
2 min per side banded Lat. stretch (see picture)
Sweat:
A.) 20min. to finish…
50 Push Press 75/55lb. bar
40 Box Jumps 24/20
30 Alt. DB Snatches 45/30lb.
200m Run
10 Wall Climbs
200m Run
30 Alt. DB Snatches 45/30lb.
40 Box Jumps 24/20
50 Push Press 75/55
Rest 5min.
B.) 2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest
Ideally I don’t want anyone to actually finish part 1, but get really close. If you know you can finish then beef it up a little. (Heavier presses, higher box jumps, or heavier db snatch.)