A. Hang power snatch(above the knee) – 3-3-3; by feel; focus on opening your hips all the way and pulling through the elbows to give you time to get under the bar. 5# heavier than last week if possible
B. Clean + hang clean from below the knee – 1+2 x 5; by feel, focus on speed under bar. 5# heavier than last week if possible
C. Front Squat – heaviest set of 8, then -5% x 8, then -10% x 8; start at 65-70%, if you did this last week, go 5# heavier for your heavy 8
D. AB – :90 sec x 2; first :30 sec is at easy pace
Suffer. Excel. Repeat.
Crossfit Newton » Wednesday 126.96.36.199