TUESDAY - CROSSFIT
Snatch (See Below)
Every 2min. x 10 Rounds:
Max Hang Power Snatch
Round 1 and 2: 50% effort (Shoot for 4-5 reps)
Round 3 and 4: 60% effort (Shoot for 3-4 reps)
Round 5 and 6: 70% effort (Shoot for 2-3 reps)
Round 7 and 8: 80% effort (Shoot for 1-2 reps)
Round 9 and 10: 90% effort (Shoot for 1-2 reps)
A FEW KEY POINTS:
1.) FORM is important today. If you can't lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.
2.) Effort is how you feel TODAY, not your all time best
3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.
Metcon (AMRAP - Reps)
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20"
Min. 3) Rest
This NEEDS to be an "all out" effort to really hit that stimulus. It's also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what's possible for you as far as reps go. Try not to fall off too much. Stay within 3 reps on each movement for each round.
10 Cal Assault Bike or Row
10 Alt. DB Snatches 50/35
10 Cal Row or Assault Bike
10 DB Power Cleans 50/35s
As many rounds as possible...
10 DB Push Press 50/35s+
50 Double unders
20 Russian Twists with 35/25lb DB
Can you finish that first section!? Ladies can do 7cals!
Whenever there is a (+) sign you can go as heavy as possible for yourself.
Russian twists are always left + right = 1 rep.