Wednesday
Everyday Athletes Now – CrossFit
Warm-up (No Measure)
AMRAP 8 Minutes
250m Row or 200m jog
8 Lateral box step ups (each side)
8 hanging scap retractions
4 kip to swing
4 strict pull ups
4 inchworms
4 burpees
Snatch Strict Press Behind The Neck + Tempo Overhead Squat + Snatch Drop (3x 3-1-3 @light weight)
3 Position Squat Snatch (2×1 @70%, 3×1@75%)
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
Snatch Deadlift + Snatch Pull (3x(2+2) @95% snatch)
Metcon (Time)
21-18-15-12-9-6-3
Front squats (115/80)
Bar-facing burpees
Chest to bar pull ups