Thursday August 2nd – Train Harder CrossFit

Warm Up starts at 5 after, be on time, want to get at much work on snatches as possible. row or bike while you are waiting
We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar)
0-2 Minutes 10 hang position snatch high pulls
2-4 minutes 10 hang position power snatches
4-6 Minutes 5 overhead squats
6-8 Minutes 5 hang position snatch +2 overhead squats

On a running clock, 15 minutes to build to a heavy set of this complex
2 Hang position snatches (power or full)
2 Over head squats

Wod

21-15-9 reps for time of:
Snatches
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scroll for scaling options.

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box