CROSSFIT 04/07/2019

0. Prep for Strength
Note: We have a ”barbell heavy” day today. Not necessarily heavy in the traditional load sense but heavy regarding the volume that the barbell will be in your hands for.

3 Hang muscle snatch
3 Hang power snatch
3 Slow OHS
*Break; put bar down
3 + 3 Power snatch from mid-shin + ohs
2 Squat Snatches
*Break; put bar down
2 Hang muscle cleans
2 Hang power cleans
2 Power clean from mid-shin
2 Slow front squats

A. Strength (00:20- 00:60)

1) Squat Snatch: 8 x 2 reps
– add weight each set or technique work
– Reset on each rep

2) Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep

3) Front Squat: 4 x 4. Rest 90s.
– build to a moderately heavy set of 4.
– If you have access to chains, use them.

C. Accessory
Band Resisted Russian KBS: 4 x 25. Rest 60s.

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