WARMUP
CORE- TABATA
HIP TAPS
SQUAT SNATCH
2-2-2-1-1-1-1
75-78-80-83-85-88%-88%
WOD
21-15-9:
KB Single arm Hang Snatch @ 53/35lbs
Box jumps @ 24/20" (step down)
rest 4min
9-15-21:
Power Clean 135/95lbs
Hand release pushups
*Log total time, not including rest
Intent: Week 2 starts with back to back classic couplets. Each Monday this cycle we will introduce workouts that test your hinging endurance. On the odd weeks, you will see EMOMs and Intervals (like last week). On the even weeks, we will test those movements with classic crossfit metcons.
Target: Your goal today is focused on fast transitions. Before the workout, design a pacing structure that allows you to move quickly from one movement to the next, even if that means more breaks within the particular movement. Remember, it is okay to break often as long as your rest times are short (relative to your fitness).
Feel: Hard - this should be intense.