FCF #22
- 1. Warmup
- Dynamic Warmup
- Then
- Accumulate 1:00 in bottom of OHS
- +10 OHS
- :30 split stretch
- :30 right foot
- :30 left foot
- :30 split stretch
-
- 2. Strength (15 mins)
- Overhead squat 3-3-3-3-3-3
- *Build to max 3rep in 6 sets
- Then 1 set of 15 @75%
- 3. Met-Con
- CrossFit open 11.1
- 10min AMRAP
- 15 Power Snatch 75/55
- 30 Double Unders
- 4. Strength Accessory
- Snatch Priority
- Fast High Snatch Pulls(A) 4×3 at 1RM Snatch weightSets on clock0:00,1:30,3:00,4:30(B) then 3×3 at 110% of 1RM Snatch
- PATIENT ELBOWS / FOCUS ON HIP ENGAGEMENT IF YOU ARE NOT COMPLETING EFFICIENT REPS DROP WEIGHT AND WORK ON TECHNIQUE.