Strength/Skill
1) Snatch Complex – 5x(1 Hi-Hang + 1 Above Knee + 1 Below Knee)
—Sets should be 50%, 55%, 60%, 65%, 65%
2) Back Squat – Work up to a heavy 1RM, then do 3×2 (heavy)
Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
Conditioning
5 Rounds For Time
6 Thrusters (unbroken) 185/115lb
Run 250m
WOD Notes: Thruster weight should be heavy as possible without breaking them up.
Announcement: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
Teresa, Nina, Jenny, Mary