Tall Clean+Front Rack Zotts Press
3@75% of Front Rack Zotts Press
Power Clean
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@80%
Dead Lift
5@75%, 3@75%+, 5@75%, 2@75%+, 5@75%, 1@85%
Back Rack Lunge
5×3@65% reverse lunge
5×3@65% forward lunge
5 Rounds
10 (5/5) alt. V-Sits
10 Weighted Sit Ups
20 Weighted Russian Twists
Build to a tempo 5 rep.
Up-5 secs
Down-3 secs
Must stay connected throughout all 5 reps.
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (~55-60% of today’s 5 rep)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs
Snatch Balance+Zotts Press
3@75% of Zotts Press
Power Snatch
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Back Squat
5@75%, 3@75%+, 5@75%, 2@75+, 5@75%, 1@85%
Bench Press
10×3@65%
RDL
3×10@65%
3 Position Snatch Complex x 5
1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch
Build to a moderate complex THEN perform this weight for 5 sets. Goal is to have no misses.
Snatch=from the floor
Low Hang=below the knee
Hang=above the knee
With a 15 min running clock:
Find a 1RM Hang Snatch
*every 3 mins row 200/150m
Mins 3,6,9,12
Sorry i guess this workout didn’t save when I was putting it in.
Squat Snatch
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Squat Clean
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Push Press
3@70%, 2@70%+, 3@70%, 1@70%+, 3@70%, 1@80%
Sumo Dead Lift
12×3@60%
Barbell Row
12×3@60%
Evil Wheels
3×10 (use bumpers)
CrossFit Wig Wag 