CROSSFIT Free Team Red
Am
A. Running clock
Minute
0-10
Odd: 12/10 cal row
Even: 12 burpee over rower
Into
Min 10-20
Odd: 10 cal bike
Even: 35 DU
Into
20-28
Odd: 15 / 12 cal row
Even : 12 burpees over rower
Pm
A. Hang Snatch – build to heavy single + 2-4 sets of triples from hang, working speed
B. Clean pull – 5 X 2@100% of most recent 1RM
C. Seated strict Press 3RM with 3 second pause overhead each rep
Love it, let’s work
A. ✔ as written very happy
B. Bench add on
C. 245 pr
D. 350
E. 155 pr
Emotm done- no bike so all rowing
Hang Snatch 245# (15#PR)
Drop sets 3×3 at 185
Pulls done
Press 165 and 175(2) failed 3rd rep
Gymnastics add on work
EMOM Done!
Hang Snatch. Hit 209 then had 4 fails coming out of 225. Technically finished at 209 but I know I got 225. Not high enough to compete with the big dogs, but getting better
Pulls Done at 315
Went With PBar EMOM to develop those
Let’s grow