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FRIYAHHH 05052023

STRENGTH

6 sets x1 rep 65-80%

Slow pull snatch

2 sec to the knee

then speed up!


BACK SQUATS

Set 1 – 5 reps  @ 75%

Set 2 – 3 reps  @ 85%

Set 3 – Max reps  @ 95%


WOD

7 min AMRAP


As Many Rounds and Reps as possible in 7 minutes:9 Deadlifts @ 115/75 lbs6 Shoulder to Overheads @ 115/75 lbs9 Box Jumps 24/20 inches


Intent: Introducing more mixed modal crossfit as we turn the corner into our next training cycle.


As Many Rounds and Reps as possible in 7 minutes:

9 Deadlifts @ 115/75 lbs6 Shoulder to Overheads @ 115/75 lbs9 Box Jumps 24/20 inches


Intent: Introducing more mixed modal crossfit as we turn the corner into our next training cycle.


Target: This is a fairly short AMRAP, so attack it with some speed. If possible, maintain unbroken movements


Feel: This should be intense!

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