W

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Trigger/Warm-up/Mobilise/Activate

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1) Back Squat 5-5-5-5-5 at 75% 1RM (Leave every 90 sec’s)

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then…

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2) Complete the following :

12 min AMRAP:

Min 0 – 1: AMRAP Power Snatch (70 kg / 49 kg or 60% 1RM Snatch)

Min 1 – 2: AMRAP Snatch (70 kg / 49 kg or 60% 1RM Snatch)

Min 2 – 4: AMRAP Power Snatch (70 kg / 49 kg or 60% 1RM Snatch)

Min 4 – 6: AMRAP Snatch (70 kg / 49 kg or 60% 1RM Snatch)

Min 6 – 9: AMRAP Power Snatch (70 kg / 49 kg or 60% 1RM Snatch)

Min 9 – 12: AMRAP Snatch (70 kg / 49 kg or 60% 1RM Snatch)

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Score = Total Reps / Total Reps for Power Snatch and Snatch

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Scaling:

Reduce the loading

Snatch – Power Snatch and OHS if need to focus on positioning

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Score = Time

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3) With the remaining time practice HS holds/HS at the wall/HS with an elastic jacket/Piked HS hold/Headstand hold/Tripod hold

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Score = Max Hold Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – From The Open, to the Masters Qualifiers, and now to the Reebok CrossFit Games! What an achievement for Eva rom our sister box Algoa CrossFit! Best of luck for tomorrow through Thursday! We are all behind you!