Schedule Note
- 0800 Open Gym
- 0930 CrossFit
Strength
Tempo Snatch
- Take 12-15 minutes to build a heavy single.
Notes
Today’s strength is tempo snatches. This means you restrict the tempo with which you pull from the ground to 1″ above the knee. Slow things down and take :05 to pull from the ground to 1″ above the knee, then drive normal speed through extension to complete the lift.
You will have 12-15 minutes to warm up at your own pace to a weight that feels like a 9/10 difficulty. If you were here last week, aim to finish at a slightly heavier weight today.
Conditioning
2 Rounds for time:
- 30-40 Calories
- 30 Toes to Bar
- 20 Double Dumbbell Devil Press
17:00 time cap
Notes
Today’s workout is a simple triplet of calories, toes to bar, and devil press. Your score is the time to complete 2 rounds or the number of rounds and reps completed under the 17-minute time cap.
The calories should take no longer than 3-minutes. Adjust the target number accordingly.
The toes to bar should take no longer than 2-minutes to complete.Adjust the number of reps or substitute knee raises or sit ups.
The devil press should be done with a light-moderate weight. Don’t spend more than 3-minutes working through the 20 reps each round.