GROUP PREP
3 min cardio
10 leg swings
15 Banded Pull Aparts
10 KB Romanian Deadlift
10 Box Step UPS
10 Hang DB Snatch (light)
Barbell Warmup + Snatch Grip DL
STRENGTH/SKILL
Day 3 of Deload Week- going light on weight and moderate effort. Don’t worry, next week will be harder 😁
Snatch Grip Deadlift (at 60-80% of your 1RM Snatch- really use this time to work on your 1st pull)
3 sets of 10
Russian Twists
3 sets of 20
WOD
20 Min AMRAP (moderate effort – perfect technique) – **no score for today**
10 Hang DB Snatch (left arm only) 50/35 35/25
10 Box Step UPS (left leg only – no weight)
5 Romanian Deadlift 135/95 95/65
20 cal ski/row
10 Hang DB Snatch (right arm)
10 Box Step UPS (right leg only)
5 Romanian Deadlift 135/95 95/65
20 Cal ski/bike
MANDATORY MOBILITY – Rx today for this
Foam roll at least 5 minutes
CrossFit Reserve 