Tuesday October 2nd – Train Harder CrossFit

Warm up
overhead Squat therapy against the rack with a pvc pipe
30 Perfect ones, start out standing away from the rack, and move in closer as you go
Watch this
https://www.youtube.com/watch?v=1X-MLCHNwEU

Now grab an empty bar for an emom warm up
0-2 minutes 10 snatch grip power position high pulls
2-4 minutes 10 Power position power snatches
4-6 minutes 6 hang position power snatches
6-8.. since we you have you all together. 10 perfect front squats with and empty bar.

Double Strength today with a short metcon at the end

Hang power snatch 3-3-3-3-3 reps

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Scaling
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Strength 2
Front squats
Build to your heaviest set of 3 reps.. this should take 5-6 sets to get to.

Wod
11 Minute Amrap
Run 200
3 muscle ups (pr 5 bar MU or 6 pull ups or 10 ring rows)
30 Double under