Strength
Front Squat + Back Squat
- x 1+3 x 4 sets
Notes
Today’s strength is 1 front squat + 3 back squat. This means that one set has you perform 1 front squat, rack the bar, immediately place it on your back rack, and perform 3 back squats.
You will use the same weight for all 4 working sets today. It should be a weight that feels like a 7/10 difficulty on the first set. The front squat will most likely be the limiting factor here, so make sure you choose a weight where the set of 2 front squats does not feel too difficult. Aim to use about 10% more weight than last week.
Conditioning
21-15-9 reps of:
- Calories
- Power Snatch
9:00 time cap
Notes
Today’s conditioning is a fast couplet of calories and power snatches. The individual athletes completed this at the 2021 CrossFit Games. Your score is the time to complete the 45 reps of each movement or the number of reps completed under the 9-minute time cap.
The calories should be completed at a pace of at least 10/minute. If that does not sound like a sustainable pace, adjust the rep scheme to 18-12-6 calories.
The power snatches should be light. Small touch and go sets would be a good strategy.