Drop Clean+Front Rack Zotts Press
3@90%
3 Position Clean (high hang+hang+low hang)
3@60% of Clean
Clean
3×1@90%
1 & 1/4 Front Squats
3×2@70% of Clean
Shoulder Press
Build to a 10 rep, then do 10 reps @ 95% of that rep, then do 90% of your 10 rep
RDL
3×10@65%
Happy Birthday Pastor Trav!
AMRAP x 29
10 Snatches
30 Ab Mat Sit Ups
20 Snatches
40 DUs
30 Snatches
50 Bar Facing Burpees
*Every 3 mins complete 9/6 cal Ass Bike sprints. Including 0:00.
Snatch Balance+Zotts Press
3@90% of Zotts Press
3 Position Snatch (High Hang+Hang+Low Hang)
3@60% of Snatch
*Use this as a warm up and a way of dialing your technique before the 90% Snatches.*
Snatch
3×1@80%
OHS w/10 sec. pause
3×1@90%
Good Mornings
3×10@65%
5 Rounds
10 weighted ab-mat sit ups
20 Russian twists
Clean Complex:
1 Squat Clean + 1 Front Squat + 1 Jerk + 1 Hang Clean
Ladder x 7 mins
1 T2B
2 S2OH
-rest 1 min-
Ladder x 7 mins
1 Pull Up
2 Hang Cleans
*add 1 rep to the gymnastic and 2 to the barbell every round.
We will be doing some wave loading today in the Snatch and in the Clean and Jerk. Thing here is to increase weight throughout the first three waves decrease weight to start the second wave but you must do heavier weight for the second wave. So add 5-10 pounds for each set in the second wave. Your loading will be up to you.
Snatch
Sets-3-3-2-3-2-1
Clean and Jerk
Sets-3-3-2-3-2-1
Tempo Snatch Grip DL (10sec. up 10sec down)
3×1@100% of Snatch
High Hang Clean Shrugs
3×5@70% of clean
RDL
3×12@60%
CrossFit Wig Wag 