The Critical Art Of Recovery For CrossFitters
Workout of the Day
Push Jerk 3-3-3-3-3
For time: 7 Power Snaches, 95/65lbs. 7 Power Cleans, 95/65lbs. 7 Push Jerks, 95/65lbs. Rest 90 sec. X 7
A. EMOM 10 mins: 30 Double-unders 3 Muscle-ups
B. AMRAP 7 mins: 7 Thrusters, 95/65lbs. 7 Power Snatches, 95/65lbs. 7 Clean & Jerks, 95/65lbs.
C. 7 mins to establish 3RM Hang Clean & Jerk *must be done immediately after B.
Tall Snatch Warmup A. Snatch Balance, build up to 110%
B. 3 Position Power Snatch (floor, below knee, above knee)
C. Every 2 minutes, for 5 sets: 1 Snatch@95%+
D. Snatch Pull (pause at knee) 4×2@110%