CrossFit – Thu, Jan 22
Warm Up
Snatch (In 10 minutes…
Build to:
1 heavy single @ 87–90% (no misses allowed)
Then:
EMOM 10 — 1 squat snatch @ 78%
)
METCON (Checkmark)
Every 2:30, for 20 minutes (4 sets of):
Station 1: 25/18 Calorie Echo
Station 2: 25/18 Calorie Ski Erg, or 400 Meter Run
Goal = Treat each interval as a “for time” piece. How fast can you go and how quickly can you recover without significant dropoff (more than a 3-5 second deviation from your fastest time).
Three sets of:
10 PVC pass-throughs
10 snatch grip RDL
8 snatch high pulls
8 OHS with pause at bottom
6 tall snatches
*empty barbell.