Friday, January 26, 2018

Power

Push Press 3 RM
On the 0:00 - 3 Reps @ 50% of 3 RM (If you do not know your 3 RM, start light and work your way up in small increments)
On the 1:30 - 3 Reps @ 60%
On the 3:00 - 3 Reps @ 70%
On the 4:30 - 3 Reps @ 75%
On the 6:00 - 3 Reps @ 80%
From 7:00 to 12:00 Continue to Build, Finding a Heavy 3

Accessories
2 Rounds
1a) 12 DB RollBack Extensions
1b) 10 Slam Ball Toss

WOD
For Time:
21 Hang Power Snatches (95/65)
200 m Row
15 Hang Power Snatches
200 m Row
9 Hang Power Snatches
200 m Row

*Courtesy of Christmas Abbott
*Compare to 3-19-14 and 6-2-15

Tip of the Day
Today is designed to be a sprint.  With that in mind, pick a weight that you can work on cycling the snatches quickly.  If you are struggling out of the gate, it's definitely too heavy.  On the rower, make sure you are driving through your legs.  By trying to sprint, sometimes the row becomes very pulling intense.  You are going to need that pull and grip on the snatches so remember to drive through your lower body.  It's ok to breathe hard and finish a workout lying on the floor.  CrossFit is about intensity, not duration.