Junior CrossFit - 5 pm
LIFT
Snatch Balance
Rx / L2 - 3x3 reps - rest 75 seconds
Level 1 - 3x3 Overhead Squat (use a manageable laod) - rest 75 seconds
Back Squat
Rx - 1x20 reps (60% of 1RM)
Level 1 - 1x20 reps (manageable load)
Find your 1RM from February 27, 2012.
WOD
6 rounds for time of:
2 Power Snatch (75% of Power Snatch 1RM)
5 Handstand Push-ups
| Level 2: | 6 rounds for time of: |
| 2 Power Snatch (75% of Power Snatch 1RM) | |
| 5 Handstand Push-ups, scaled | |
| Level 1: | 6 rounds for time of: |
| 2 Power Snatch (75% of Power Snatch 1RM) | |
| 5 Dumbbell Shoulder Press |
Post load on the Back Squat, Snatch Balance, and time on the WOD to comments.
Click here if you think this looks too hard
Today, we are doing back squat and snatch balance. On the back squat, we are doing 1 set of 20. Focus on keeping your midline stabilized throughout the set. Do not rush. These should be paced and rest between reps is beneficial. Think of it as 20 single reps without setting the bar down. Warm-up with a few sets of 5 as you work up to your weight. With the Snatch Balance, we are working on getting comfortable in the catch position of the snatch (the bottom of the Overhead Squat).
