CrossFit – Mon, Apr 28
2 ROUNDS
10 PVC Pass Throughs
10 Behind the Neck Strict Press
5/5 Around the Worlds
10 Air Squat
20 Single Unders
Into…
2 ROUNDS
8 PVC Snatch Deadlift
8 High Hang High Pull
8 High Hang Muscle Snatch
8 Snatch Balance
8 OH Squat
20 Double Unders
2×1 @ 85%
1×1 @ 87-90%
5×1 @ 90%)
(Score is Weight)
Week 5 of 7
Olympic Lifting Cycle
10-20-30-and so on…
Double Unders
2-4-6-and so on…
Power Snatch (115/75)
(Score is Total Reps)
KG BB: (52.5/35)
20-40-60-and so on…
Single Unders
2-4-6-and so on…
Power Snatch (75/55)
(Score is Total Reps)
KG BB: (35/25)
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1×3 (100%)
1×3 (110%)
2×3 (115%)
-Rest As Needed b/t Sets-
(Score is Weight)
EMOM x 10 MINUTES
5-7 Toes to Bar*
*These are meant to be unbroken. If unsure, start at lower reps and increase reps after 5 intervals.
(No Measure)
