The Formula For a Successful CrossFit Gym
Workout of the Day
Power Snatches 3-3-3-3-3
21-15-9 reps for time: Hang Power Snatch, 95/65lbs. Burpees over the Bar
A1. Snatch 6×3@70% A2. Muscle-ups 6×4-6, Rest :60 sec.
B. 21-15-9 reps for time: Hang Power Snatch, 95/65lbs. Burpees over the Bar
C. 5 sets: 30 UB Double-unders *workout is terminated after 3 misses.
Tall Clean Warmup
A. Power Clean + Power Jerk, 7×1
B. 2 Front Squat +2 Split Jerk, X 5 sets *building
C. EMOM 7 mins: 2 Cleans@80%
D. Clean Pull 4×3@110%