Comp Class 2/5/2020

CrossFit Turbocharged – Barbell Club

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penultimate comp class with coach Katie 🙁

Warm-up

2 rounds (start with bar and build to 50% of 1RM snatch)

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Weightlifting

3-3-3 (65%, 75%, 85% of 1RM squat snatch)

Power Snatch

when running clock hits 5:00…

3-3-3 (65%, 75%, 85%)

Squat Snatch

when running clock hits 10:00…

3-3-3 (105%, 110%, 115%)

Snatch Pull

when running clock hits 15:00…

3-3-3 (115%, 120%, 125%)

Snatch-Grip RDL

Metcon

A. E3MOM x9:00

12 cal row

9 back squats from the floor (135/95)

6 bar-facing burpees

B. For Time:

Buy In: 100ft handstand walk

3 rounds of

10 sumo DLHP (95/65)

10 pendlay row (95/65)

10 push-ups

Cash out: 50ft handstand walk

C. 7:00 AMRAP

6 sprints (length of gym)

6 lengths farmers carry AHAP

6 lengths OH DB carry AHAP

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