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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