TECHNIQUE WEEK
*We will spend this week working with lower loads and utilizing pauses so we feel exactly where our bodies should be during each portion of the lift*
2 second pause in the dip
3 second pause in the spilt
2-4-6-8-10…
Atomic Abs 45/25
T2B
Continue the ladder until time runs out.
12 min time cap
Work up to a heavy single. Once you fail, move on to Push Press.
Begin at your failed Shoulder Press load and work to a heavy single.
10 Min EMOM
10/6 Cal Row
3 Devil Presses 50/35
Snatch:
-Build to 85% of max Snatch
-Then 5 singles at 85% of max Snatch
Clean & Jerk:
-Build to 85% of max C&J
-Then 5 singles at 85% of max C&J
Back Squat:
-Build to heavy single for today
-Go by feel, we’re not looking for PR’s today
**Yes, I Know. Workout is damn near the same as Tuesday’s, but every now and then we need to work those higher percentages. We need to get comfortable at hitting these higher percentages with consistency. Next week will be more complexes and specific, but we need weeks like this. What may be pretty difficult 85% this week, may be an easy 85% in a 5 weeks.**
40-30-20-10
KB Swings 50/35
Wall Balls 20/14
Hang KB Snatch 50/35
*30 DU after each round*
CrossFit Wig Wag 