Strength 1
Hang snatch
2-2-2
Strength 2
Weighted pull ups
5-5-5
or
3x ME strict pull ups or strict pull up practice
Optional Cashout/Accessory work
3x max wall sit (for time) with plate (45/25)
**Nothing new here, right? Snatch the barbell overhead from your knees and catch it in the bottom of the squat. Still learning the movement? Break it down to a hang power snatch and overhead squat. Groovy. Working sets of 2. Even building up to that, since this is more of a day for skill/technique work, take some time just working on your hang power snatch or overhead squat to get comfortable with both movements with an empty barbell before jamming them together. Everyone needs work on their hip extension.
Even if you’re sore from yesterday’s workout, try to move today. Work within your means.
Need some pull up work before the CrossFit Open starts on October 10th?Cool. Here you go.
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