01/01/2016

Strength:

1) Drop snatch: 10 rounds – Every 90 seconds complete:

-1x Drop snatch (This is basically a snatch balance with no dip. Be aggressive with foot and arm sped. Work up to a max for the day)

2) Snatch: Work up to 65% of your 1 RM power snatch (Should only take you 5-10 minutes), then:

3) Touch and go snatch: 10 rounds – Every 30 seconds, complete: -3x TnG snatch @ 65% 1 RM

*I’d like to see touch and go but it is not mandatory. This is the same that you saw 2 weeks back, but the percentages has increased to 65% and I’m leaving the squat portion up to you. CrossFit rules apply so a squat snatch is optional.

4) Deadlift: Warm up, then:

-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

*Regarding the question of using straps, I am ok with that in the deadlifts and pulls. I’d just keep them out of the equation in the work capacity segments, but feel free to use them in the strength portion if it give you a better performance due to your hands being beat up.

Work Capacity: 4 rounds – Every 4 minutes complete:

-Run 400m

-4x muscle up

-Max effort box jump over (you choose the height)

*Rest 60 seconds between rounds.

*The way this will be scored is total accumulated height jumped. So choose a height on the box jump that you can accomplish max total distance jumped over the 4 rounds. For example, to get a score, you will take the (total # box jump reps performed) x (Height of BJ in “).

Recovery:

-10 minutes of active recovery, stretching, myofascial release, ice bath, etc.