Friyahhhh 03312023
- crossfitquispamsis
- Mar 30, 2023
- 1 min read
Warmup
EVERYONE
10 min
Bmu progressions
1 jump to pike
tight patient arch
toes rise / see them
hip drive press down
Every 15 seconds, for 45 seconds (3 sets):
1 Heaving Snatch Balance
*Bar Stays overhead during rest within set. Light load working
Slow Pull Snatch3 sets of 1.1.1.1.1 reps
Rest 1 minutes between sets
*rest 10 seconds between reps
*3 sec to knee on each rep; 55-70% 1RM Snatch
Box Squat 3 sets of 9 reps
Rest 2 minutes between sets
*1 sec pause on box; No major drop in speed
3 rounds for quality:
10 Deadlifts @ 35,45,55% 1RM
15 Kettlebell swings @ 70/53lb
20 Banded Goodmornings
400 m row
-- 1 min reset between rounds --
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