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FRIYAHHHH02032023

Warmup


STRENGTH


10 minutes to find a max complex:

3 Snatch Deadlifts + 2 Hang Squat Snatches + 1 Squat Snatches


Snatch Grip Romanian Deadlift (2020 tempo)3 sets of 8-10 reps

Rest 2 minutes between sets

*tough, but technical


For Time:

80 Wall Ball Shots @ 20/14 lbs

50 Toes to bar

40 Pistols/ lateral 1 leg box step ups

20 cal Bike

10 Dumbbell Box Step-Overs 24/20 inches @ 50/35 lbs


Intent: Classic crossfit chipper. Focus on building a quality pacing plan that allows you to maximize your potential. Pick the movements you can push and plan a proper breaking strategy for the movements that may be limiters for you. You will see most of these movements in either the open or quarterfinals so be sure to video and review after the workout to indentify which movements you can improve upon in the coming weeks.

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