Week 2 of 6-Squat and Pull Cycle. Focus on Recovery is Essential

Announcements

Saturday 18th Jan – 11am WOD will run as normal in Front Room. The Bring-a-Friend WOD will also run at 11am in the Rear Room.

FITLAB – CrossFit 3000 – Olympic Lifting

A: 3-Position Snatch (2 Sets @ 70%, 3 Sets @ 75%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Eac Set comprises:

Rep 1-floor

Rep 2-below knee

Rep 3-mid thigh

B: Snatch Pull (5 x 5 @ 93% )

C: Snatch Grip Push Press (5 x 5 @ 75%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

D: Back Squat (5/65%, 5/70%, 4/75%, 2 x 3 @ 80%)

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