Tuesday, 7/9

CROSSFIT

Weightlifting

Hang Power Snatch

3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep EMOM x 5min.

*start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it's from the hang and there's multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.

Metcon

I'm all the way up (AMRAP - Rounds and Reps)

15min. AMRAP:
15/12 Cal Row
5 Hang Power Cleans 135/95
12 Toes-To-Bar
_
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
.... Keep adding 10/5lbs if you get to this point...

SWEAT!

Metcon (No Measure)

(0-8 min)
AMRAP:
20 Push Press 35/20s
20 Cal Row
(10-18 min)
AMRAP:
15 Pull-ups
15 Burpees
(20-28 min)
AMRAP:
10 Push Press 50/30s
10 Cal Row
(30-35 min)
AMRAP:
Max Burpee pull-ups*Notice that the Push Press goes up in weight on the 2nd part.

Freddy HansenComment