Events:
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Have fun with today’s EMOM and treat this as a heavy snatch session or a skill session.
– Metcon: Benchmark workout ”Isabel”. This workout is individually based in terms of how you approach this. If you’re strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at near maximal effort. Today we’ll run two heats where you’ll count/judge someone.
B) Warm Up/Mobility (3:00 – 15:00)
5 Minutes of Dynamic Movement then,
Snatch Warm Up (PVC or BB + band)
2 sets of:
5 band Pass Thrus
5 OH Squats
5 Snatch Grip Deadlifts
5 Muscle Snatches from high hang
5 Power Snatches
2 Snatches
Then on coach’s call,
3 Squat Snatches
Rest + Repeat 2-3x.
C) Strength (15:00 – 35:00)
EMOM 15:
Squat Snatch
– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.
– Minutes 5-15 complete 1 rep on the minute.
*Start at 40% and add 5% every minute.
*The goal is hit a small PR or match current PR.
D) Metcon (35:00 – 55:00)
For time:
”Isabel”
30 Power Snatches (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
6:00 Cap
Beginner Metcon AMRAP 6:
6 Cals Assault Bike or 6 Burpees 10 Deadlifts (95, 65)
E) Lower Accessory (55:00 – 60:00)
3 Options:
8 Minutes of Sledpull Powerwalk
OR
Glute Ham Raises: 3 x 5-15. Rest 60s.