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13.02.25 Monday

24
Feb

13.02.25 Monday

eric

Warm-up ALL:
-500m row
-ME Handstand hold (wall/ freestanding) x 2
-2 snatch long pull + 2 snatch push press (behind neck) + 2 overhead squats x 2 sets

RX (work up to a heavy triple, )
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position, from floor) – 3 sets
Back squat 85% – 3 x 3

RX+
Pwr Snatch + Hang Squat Snatch
1+1 x 70% x 2, 1+1 x 80% x 2,
1+1 x 85% x 1, 1+1 x 90% x 1,
1+1 x 95% x 1, 1+1 x 80% x 2,
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets (use 90% 1rm Push press, from floor)
Back squat 85% – 3 x 3

WOD:
3min ME burpees
2min rest
3min AMRAP
2 CTB
3 Deadlifts 315/223
1 min rest
3 min ME HR push-ups

 

2 Responses

  1. Lacretta

    See you guys next week. Through all the boring meetings & conferences, we’ll be getting a WOD or two in at CrossFit Max Effort – will post results here. Take care.

    Back squat at 103lbs
    Burpees = 43
    AMRAP
    Deadlifts at 183lbs
    CTB
    Rounds = 3 + 1

    HR pushups = 56