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CrossFit 6/26/2017
Warm-up
Banded Shoulder Stretches

3 Round
1: 00 Row
10 Pass Thru
10 Good Morning
10 OHS

Snatch Warm Up
Weightlifting
Power Snatch + OHS + Pause OHS (3x(1@55%, 1@60%, 1@65%))
3 sec pause
*Perform as a 9 min EMOM
**Focus is on quality and speed
Strength
Each of the following should be performed as one giant set, with as little rest as possible while changing weights. So for set 1, perform 5 reps at 60%, add weight to 65% and immediately get back under bar for 5 reps, etc.)

Squat Calculator:
https://docs.google.com/spreadsheets/d/13nk_g-ex65jvQSWPZuc1dEG3iMTa1rompezHZMqoejM/edit#gid=0
1: Back Squat (5@62%, 5@67%, 5@72%)
Rest 3 Minutes
2: Back Squat (4@67%, 4@72%, 4@77%)
Rest 3 Minutes
3: Back Squat (3@72%, 3@77%, 3@82%)
Accessory
3 Sets, NFT

10 DB Push Up w/Renegade Row (each arm)
15 GHD
20 Good Morning (light barbell)
 
 
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