Froyo for the win! Recovery by #teamcrossfitfree
A
Froyo for the win! #recovery for #teamcrossfitfree
am
A. Snatch – up to 3RM from the knee (use blocks if you have)+2×3@90%
*reason doesn’t say power or sqt; should be specific to the athlete. What can you move the most weight? Power the 1st, squat the next two? Fine, just move the most weight you can for 3 reps from this position
B. Snatch Deficit Pull 4×2 : heavy but speed and positions being focus
C. 7-10 min rower – recovery
Pm:
A. Complex. RDL (lowering) into bent over barbell row, into completion of RDL (standing up). Perform 5×5 ; smooth movement. – in no longer than 15 min
B. Map training @80-85% – sustainable rounds
AMRAP 10
15 ghd sit-ups
12 box jumps 24/20 step down
9 deadlifts 185/123
6 muscle ups
Rest 4 min
AMRAP 10
12/10 cal AB
12 alt KB snatch (53/35) or DB 50/40
60′ alt leg oh KB walking lunge (30′ each arm)
36 double unders
C. Assistance Work
50 hanging waited Scap squeezes (break up how you choose)
+
35 belly on ground (arms overhead with weighted PVC Scap retractions)
+
:15 second holds belly to wall
Snatch 90 kg
Then pulls at 242/242/242/264
WOD 1
4 rounds + 29 reps
Wod 2
3 rounds + 5 calories
Snatch- 230(2) hit third for kicks
Pulls-230/240/250/260
Rows/RDL-185 across
Push jerk 3×5- 230
Wod 1 had to set up in diff stations all over gym Bc of class activity ghds farrrr away- 4 rounds even
Wod 2 used rower no bike 3 plus 2 snatches
Accessory done
Wods – amraps
1st
4+33
*another win over Jon See
2nd
3 rds
*
Did front squat cluster 1.1.1
255-275-285. Metcons, no belt. Was happy and need legs to come around soon