Monday January 10th

9
Jan

Monday January 10th

CrossFit

Skill Work
1×5 Tall Squat Snatch, empty bar
1×5 Power Position Squat Snatch, Empty Bar
1×3 Hang Squat Snatch, in front of knee
1×5 Tempo Pull Squat Snatches, empty bar or light weight
then,
Build to 80% Snatch

Stimulus: Technique to Heavy
Rest: As needed

WOD
AMRAP 13 Minutes
30 S. DB Box Step Over
5 Squat Snatches @80%
30 S. DB Box Step Over
4 Squat Snatches @80%
30 S. DB Box Step Over
3 Squat Snatches @80%
30 S. DB Box Step Over
2 Squat Snatches @80%
30 S. DB Box Step Over
1 Squat Snatches @80%

Box: 24/20”
DB: 50/35lbs

Feel: Muscular Overload
Pacing: Sustain

Barbell

Split Jerk
2 reps @
60%
65%
60%
65%
70%
65%
70%
75%
70%
65%
60%
55%