Monday, we meet again :)

April 21, 2019

Hope you all had a wonderful Easter weekend! Here are your Monday WODs...

 

Monday April 22, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength: Let’s power snatch!

 

A) Strict Muscle Snatch from Hips

3 x 5 reps with an empty barbell.

 

Notes: Pull the bar slowly from the hips to the lockout and pause for three seconds, then lower it to the traps and press it back up after making it touch. Pause for one second before proceeding to lower the bar slowly back to the hips while keeping the legs straight and the upper body vertical throughout the entire movement.

 

B) 2 sets of the following complex at 30% 1RM Snatch:

Hang Snatch Pull

Hang Muscle Snatch

Paused Hang Power Snatch

 

C) Hang Power Snatch

3 x 3 reps at 65%

3 x 2 reps at 70%

3 x 1 rep at 75% of your 1RM snatch.

 

WOD: A couple couplets 😊

 

Part A)

3 Rounds of:

10 Ring Dips

10 Overhead Squats 75/115

 

Part B)

3 Rounds of:

200m

20 KB reps (see below)

 

KB reps:

Round 1: KB Snatch 35/53

Round 2: KB Flip Squats 35/53

Round 3: KB Overhead Lunges

 

 

Endurance WOD (6:30pm)

 

Part A)

4 Rounds of:

400m Run

40 Singles

14 Goblet Step-ups 35/53

 

Part B)

4 Rounds of:

400m Row

40 DUBs

14 Goblet Thrusters 35/53

 

 

On-Ramp (7:30pm)

 

 

 

 

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