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Monday December 3

Strength

Power Snatch Work

14 Minute EMOM:
3 Touch and go power snatches (75-80%)

Goal – work on barbell efficiency and technique while at an elevated heart rate. This will transfer over to our traditional CrossFit workout that has power snatches in it.
Choosing the right weight is important (75-80%) and that is challenging but allows you to focus on mechanics. If you have to lower the percentage for fast clean reps DO IT!

**TRIIB has a 1 x 1 Power Snatch listed this is FOR REFERENCE ONLY.

W.O.D

CFB Benchmark (Push Up + Assault Bike)

1min On – ME Push Ups

–1min Off–

1min On – ME Assault Bike

–1min Off–

1min On – ME Push Ups

–1min Off–

1min On – ME Assault Bike

    • This will be recorded as Rx or scaled.
    • Rx = full push up,
    • Scaled = anything to modify

 

  • Acceptable modifications: banded, elevated, bar, box, etc. NO KNEES!

 

 

Recovery (NOT for time)

(25) Inch Worms

  • Every 5 inch worms stop and do 15 red banded pull aparts
Melinda MettenMonday December 3

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