Great Way To Start off Monday!
CrossFit FTM – CrossFit
Warm-up
Burgener 2 (No Measure)
Lateral Hip Distraction – 1 min/side
3 Power Shrug
3 High Pulls
3 Muscle Snatch
3 Snatch Land
3 Snatch Push Press
3 OHS
3 Pressing Snatch Balance
3 Snatch Balance
3 Squat Snatch from Hip
Starting this week, we’re changing the direction of our hip mobilization focus to lateral distraction .This image is a combination of Pigeon pose and a band distracting the hip laterally. We’ll go into this in detail whenever squatting this month
Weightlifting
1 Snatch + 2 Overhead Squats (8 x 1 @ 80% of 1 RM)
1 Full Squat Snatch + 2 OHS
Base this off your 1 RM Full Snatch.
OTC 1:30
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
50 Double Unders
30 Air Squats
10 KB Snatch 53/35 lbs (alt)
Each round out of 90
Strength
Back Squat (1- 3 sets x 10)
*Rest as needed between sets. If
you feel the first set was as close
as you’ll get to a max weight then
there is no need to do a second
and third set. Only do aditional
sets if you feel like you have more
in you.