Thursday November 10, 2022

10
Nov

Thursday November 10, 2022

CrossFit

Main: back to repeating week 1, with goal of starting heavier and finishing heavier, if newer to these movements or if OH position is weak, begin with empty bar and build by positions/feel;

A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3
*start around 30% of 1rm OHS and build in ~5% jumps
0: 30% 2: 35 4: 40 6:45 8:50

B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2
*if OH position allows, continue adding in 5% jumps
10: 50-55 12: 60 14: 65 16: 70 18: 75

C. E2 min x 10 min: overhead squat (from rack) 1-1-1-1-1
*same as above, continue building if possible;
20: 75-80 22: 80 24: 85 26: 90 28: 95 30: bonus 100+

QuickFit/ At Home

Main

alt tabata: 12 min total (8 rounds of each)

  1. R arm DB OHS
  2. L arm DB OHS
  3. tuck up/v ups
    *if mobility does not allow for OHS, perform single front rack squat