cycle 3 week 9 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m row

3 rounds of 10 foam roll pass through of calves + 10 goblet squats slow eccentric + 10 foam roll pass through of lats + 10 BTN OH snatch presses empty bar
for goblet squats. slow tempo on the way down. allow knees to track foward more than usual. goal is to stretch ankles and calves

Hang Snatch (90% x 1)

in 10 mins work up to 90% of max snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Metcon (AMRAP – Reps)

3:00 AMRAP

Strict Pull-ups
goal is to perform AMRAP in the less amount of sets. aiming for big sets.

scale banded pull-ups. band that allows sets of 5

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