Strength 1
Split snatch
Heavy 2

Strength 2
Bent over row
12-12-12

Optional Cashout/Accessory work
Bro sesh
3 x 8 reps (choose 2-3, time permitting)^
Barbell curls
DB lat raises
DB floor press
DB Split squats

^weight of your choice

**Wrapping up the work week with the ever popular Double Strength day. Hitting up some split snatches and bent over rows. Back to some shoulder work, but it shouldn’t be too bad. Still sore? Go light and focus on technique. Key thing here is keeping arms long, resisting the urge to ‘pull’ too early, and nailing that foot work.

On the bent over rows, get some good scap engagement and use your lats. You should be bent over, so no shrugging up the bar.

A fun little cashout (time permitting, strength takes priority) should have you leaving feeling flexy and sexy.

This is also the last programmed Friday workout for the next 5 weeks. Starting Feb 22nd, every Friday we’ll be doing the CrossFit Open workout in class every Friday. Depending on the length of the workout we’ll still try to get some strength work in, otherwise, plan on being surprised at 8PM Thursday night when the workout is announced. I’ll do my best to get it posted here as quickly as possible.