Thursday, January 31

2:30 Minute Bike/Row/Run or Skip :45 sec Active Spiderman :30 sec Active Samson Barbell/PVC Warmup 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: 2 Rounds: 1,500m Row 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.

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