Tuesday March 5th

CrossFit Boathouse – CrossFit

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Prep/Skill

Y – T – W

shoulder stretches

snatch prep

Warm-up

400m jog, then With a PVC Pipe:

10 Shoulder Rolls

10 Overhead Squats

10 Snatch Balance

5 High Hang Snatch

5 Hang Snatch

5 Snatch

Strength

Snatch (5 x 1)

High Hang Snatch + Hang Snatch + Full Snatch (25 Minutes)

5 x 1 @ 75% of 1RM

*5 Sets total! Get all of these sets as close to 75% as you can. Work on your positioning today and try your best to perfect each position before adding weight. High hang is barbell in the hips/pocket region. Hang is just above the knee with the barbell, full is from the floor. You can drop it in between the hang snatch and the full snatch from the floor if you want to.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

9 Deadlifts (155/105#)

12 Hand Release Push Ups

15 Ab Mat Sit Ups

L3: (135/95)

L2: (115/75)

L1: (95/65)

*Like the open workout, but sit ups instead of box jumps. Do the deadlifts unbroken. Move through the rest of the round as best as you can. A good goal is 10 Rounds! That’s 1:30 per round!

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