Workout of the Day
STRENGTH
Segment Snatch Deadlift + High Hang Power Snatch + OHS
5 Sets x 2 Reps
Notes
Similar to the Segment Power Cleans on Monday, pause with the bar just above your knee cap, however in this case just complete the snatch deadlift after the pause then continue onto the rest of the complex. 1 Rep = performing a SSDL followed by a HHPS, then from the receiving position of the HHPS lowering yourself into the OHS before putting the bar down and performing the sequence again. Focus on maintaining body tension and balance at the pause. Make sure to hold and stabilize the receiving position in the snatch before executing the OHS.
METCON
In 12:00:
2-4-6-8-10-12..
Renegade Rows
Kettlebell Swings
Box Jump Overs
Notes
Move at a steady pace and increase your rep count by two every round. For the Renegade Rows, count each arm as a rep, so for example in the 4 round, you will perform 2 reps per arm total. With that in mind, try to go a little heavier on that exercise. Remember to keep your feet wide for stability and minimize motion at the hip
CrossFit Group Class Programming Template (WK1/7)
K
with an excellent split jerk position during Monday’s clean and jerk complex