WEDNESDAY SEPTEMBER 28, 2022

28
Sep

WEDNESDAY SEPTEMBER 28, 2022

CrossFit
Main
A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3

B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2

C. E2 min x 10 min: overhead squat (from rack) 1-1-1-1-1

Longevity
Main
Same as CF class but with single dbs
First 0-10 min:
3 each arm db hang power snatch
Increase weight every 2 min

10-20 min
3-5 reps each 2 min- squat drops
*start from standing and drop down into deep squat quickly like a snatch balance, but with no weight

20-30 min
3-5 reps of wall facing squat with hands against wall- trying to get as close as they can with feet/hands/depth
*use box/ball for depth as needed

QuickFit/ At home WOD
Main
Follow same flow as longevity programming inside CF class