Workout of the Day 4.2.15

CrossFit

WU: 2 sets of

3 x Hang Power Snatch

3 x Front Rack Reverse Lunges/Leg

3 x Hang Power Snatch

3 x Front Rack Reverse Lunges/Leg

3 x Power Snatch

10 Kipping T2B b/w sets

Strength: Power Snatch

Perform 2 reps every 1.5 minutes for 12 minutes (8 sets)

Sets 1-4: Warmup sets (40-70% 1RM)

Sets 5-8: Working sets (80-90%)

These are NOT touch and go reps. Rest 5-10 seconds between reps.

Only continuing adding weight if mechanics are solid and bar is moving fast.

If you are new to this lift, perform 8 sets of 3 reps at a moderately challenging weight

WOD 1: 3 rounds for time:

15 Toes to Bar

15 Power Snatch (95/65)

30 Alternating Front Rack Reverse Lunges (15/leg)

ICT

WU: Coaches Dynamic

Specific WU: 1 min each movement

WOD 1: 24 min EMOM :40/:20

min 1: cal row

min 2: bumper abmat situp (25/15)

min 3: KBS (53/35)

Goal is consistncey, No Measure

-rest 3-

WOD 2: 1200 m Run for time

#crossfit #coacheschoice #FrontSquat #EMOM #Deadlift #AMRAP