2:30 Minute Bike/Row/Run or Skip
:45 sec Active Spiderman
:30 sec Active Samson
5 Snatch Pulls
5 Power Snatches
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Balance
Snatch Pull (3 reps EMOM x 5)
Movement finishes with a shrug and loose arms, but no upright row. The bar won't pass much higher than the waist
Rest 2-3 min to transition into Snatch Balance
Snatch Balance (3 reps EMOM x 5)
Keep weights manageable, work on speed under the bar and landing in low squat position
Rest 2-3 min to transition into Snatch
Snatch (1 rep EMOM x 5)
Keep weights manageable and keep the lift technique based. We shouldn't be failing the rep due to heavy weight, until set #5 if at all.
Metcon (AMRAP - Rounds)
Not for Time:
50 50ft Shuttle Run
50/35 Calorie Bike
At a controlled, low intensity, a "CrossFit triathalon" of sorts. If we were to generalize our heart rate during a workout to be working at "100%", here today, aim to work between 70-80%. If we had to, we could hold a conversation. If we had to, we could move far faster. But we are purposefully holding back, allowing this longer effort, to be a recovery effort.
Bench Press (5-4-3-2-1-1)
Work up to a 1 Rep. Use a spotter when it gets questionable.