FRIDAY

CrossFit

Strength : Snatch

– Find a 1 rep max in 20 minutes

WOD : Open WOD “11.3”

5m AMRAP
Squat Clean and Jerk 165/115

S : 75/55
L1 : 135/95

The Program

For strength, masters with flexibility issues focus on power snatch then either that or work into overhead squat. Focus on the execution of the lift floor to OH, work on flexibility second.

All other levels perform strength as is.

WOD: ELITE perform at 185/125

ALL

2. Snatch Dead: 3-3-3-3-3 5 second up and down each tempo

3. WOD : for time

65 KB swing 53/35, then

4 rounds

7 OHS 205/145

3 leg less rope climb 12′

masters: 165/115

competitive: 185/135