February 4, 2020

CrossFit

Warm Up:
OH Shoulder Prep
3 rds (10:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
1 From Floor Snatch Complex (Build)

Strength: Power Snatch
4 x 5 (Build) *Must be T&G*

WOD:
18min EMOM
Min 1: 2 Hang Snatch + 2 Pw Snatch (Build)
Min 2: 4 High Box Jumps (30/24)
Min 3: 4 or 6 or 8 Unbroken T2B*
*Select the number of T2B reps and stick with that for entire EMOM*

QuickFit

Warm Up:
2 rds (5:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
Every 3min x 5
10 T2B
15 Box Jumps
20 DB Snatch (50/35)

Barbell
Kneeling Landmine Chest Press – 5×8-10 (Pyramid)
Superset x 5
A) 10 Incline DB Fly
B) 10 Elevated Pushups
Wide Grip Upright BB Row – 5×10 (Straight)
Off the Floor DB Skullcrushers – 5×8
Accumulate 100 Seated Knee Tucks