GROUP PREP:
1 Minute Bike
10 Plate Rotations
10 Lateral Box Step-ups
10 Light Dumbbell Snatch
10 Scap Retractions
5 Kips Swings
3 Pull-ups or Ring Rows
Barbell Warmup + Power Snatch
STRENGTH:
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
STIMULUS
• This is the 2nd week of a 3 week incremental build in percentages on front squats waves
• We’re building 3% across all lifts from last week
• Percentages are based off your 1RM Front Squat
WOD:
3 Rounds:
7 Power Snatches (75/55)
7 Pull-ups (Rx+ C2B) (Scaled Ring Rows)
7 Box Jumps (24/20)
Then..
35 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Pull-ups (Rx+ C2B) (Scaled Ring Rows)
7 Box Jumps (24/20)
Then..
35 Calorie Row
3 Rounds:
7 Power Snatches (75/55)
7 Pull-ups (Rx+ C2B) (Scaled Ring Rows)
7 Box Jumps (24/20)
STIMULUS
General
• Separated by calories on the row, we have 3 rounds – 3 movements – 3 times through
• You’ll complete all three rounds of snatches, pull-ups , and box jumps before moving on to the calories
• Your score is total time it takes to complete the workout
Barbell
• The power snatch comes from the floor and is designed to be very light
• This should be a load that you can complete ideally unbroken each time
MOBILITY:
Calves Foam Roll: 1 Minute Each Side
Child’s Pose on Box: 2 Minutes
Kneeling Split: 1 Minute Each Side
CrossFit Reserve 