Hello, fellow CrossFit family. Yesterday was kinda rough. I don't think we are gonna schedule any more Medball Monday's. I now have a huge resentment against medballs...especially 30lbers! Anyway, enough anger toward gym equipment. The workout was definitely a challenge. Good work, everyone! Here's today's work. You'll see there is a lot of Snatch work. I want you guys to keep the weight light and work on form for all of it! You can push yourselves a little on weight with the WOD, but I cannot stress enough to really work on the form beforehand. You all have good coaches that know what they're doing. Listen to their cues and pay attention to what they're trying to tell you. You might learn a thing or two! :)
GYM PROGRAM
Warm-up
Row 500m
2 Rounds (Snatch Grip)
5 Dislocates
5 High Hang Jump & Shrug
5 High Hang Jump, Shrug, High Elbows
5 Low Hang Muscle Snatches
*First round with PVC Pipe. Second round with Oly Bar.
Mobility
Band Shoulder Pull - 1min/side
Roll Back - 1min
Athlete's Choice - 3min
Skill/Strength
EMOM for 8min
1 High Hang Power Snatch
1 Low Hang Power Snatch
1 Full Power Snatch
*Keep the weight light. The goal here is not weight. It is Working on form and speed!
WOD
EMOM for 12min
2 Power Snatches (135/95)
4 Overhead Lunges (135/95)
SMOLOV SQUAT CYCLE
Off
You guys got this. I know it's a lot of "EMOM," but stick it through and come out stronger in the end!
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