Thursday, November 4

Testing day!

Snatch 1 RM’s (adjusted from the 2rep intervals last week) and an old-school CrossFit benchmark WOD. Let’s go!

Rebuild: 5:30PM (programming below)

Group Fitness:

Warm-Up/Skill:

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Sotts Press

Strength:

Snatch 2-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete sets every 2 mins for 20 mins.

Set 1: 1x2 at 70% 1RM

Set 2: 1x1 at 75% 1RM

Set 3: 1x1 at 80% 1RM

Set 4: 1x1 at 85% 1RM

Set 5: 1x1 at 88% 1RM

Set 6: 1x1 at 91% 1RM

Set 7: 1x1 at 94% 1RM

Set 8: 1x1 at 97% 1RM

Set 9: 1x1 at 99% 1RM or more

Set 10: 1x1 at 101% 1RM or more

WOD:

“Nancy”

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs (Goblet Squats)

Rebuild:

3RFQ:

A)

DB Z Press; 30X1; x 10-12/each

SA DB Row; 30X1, x 10-12/each

B)

Goblet Cyclist Squat; 41X1 Tempo; 6-8reps; rest 60-90sec
Curtsy Drop Lunge; 20X0; 6-8/leg; rest 60-90sec and back to B1

C)

Turkish Get-Up x6/each