monday

Adam S.

Strength

​Snatch
Take 14mins to build in weight:
2x@60%
2x@70%
2x@78% 1x@85%
2x1@D.M. (92-94%)

Today's Weightlifting segment has you working up to 1 single at your Daily Minimum, this number should be based off how consistent you were with your 2 singles at 90% 2 weeks ago. The expectation here is to have ZERO misses! If you miss your D.M. then consider lowering it for next week.

Met-Con

16min AMRAP:
10x Power Snatch
15x OH Squat (95/65)
20x Box Jump Overs (24/20)
​
Notes:The goal today should be to find a weight to go close to unbroken in the barbell movements. The prescribed 95/65 will be a challenge for anyone to go unbroken for 16mins. The OH Squat and Snatch are two of our most challenging barbell movements in the gym. Do not be afraid to drop weight and work on technique. This will be a back and forth classic CrossFit triplet.

Post

​Banded Tricep Ext 3x20