Training for Wednesday, August 1st


Warm Up
Group Circle
Snatch Mobility and Drills with PVC
2 Snatch Complexes with Blank Bar

Weightlifting Strength and Skill Work
18:00 to build to a heavy complex
1 Snatch High Pull + 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*continue practicing the complex the full 18:00, even if you are no longer increasing weight

Workout of the Day
8:00 EMOM
Odd: 15/12 Calorie Row (Comp 18/14)
Even: 15/12 Hand Release Push Ups (18/14)
*Targets can be modified, however they should not be “easy”.  Challenge yourself with targets on the row and push ups that will push you.

Cardio CrossFit (9:30am, 5pm)
24:00 EMOM, Rotating (6 Rounds)
A) 15/12 Calorie Row
B) Snatch Complex
C) 15/12 Push Ups
D) Snatch Complex
*Use the warm up to find a snatch complex weight that will challenge you without breaking down your form and technique.  You may change the weight as needed during the workout.

Cool Down
10 Scorpions
1:00  Quad Foam Roll each leg
1:00 Raised Leg Hamstring Stretch each leg
1:00 Trap + Lat Smash each side