PRIMUS CrossFit Orlando

Wednesday, 10-30-2019

Strength. Presses
Establish 1RM

Conditioning. EMOM 12

MINUTE 1-4
Power Snatch
Mid Hang Snatch (above the knee)
Overhead Squat

MINUTE 5-8
Power Snatch
Mid Hang Snatch (below the knee)
Overhead Squat

MINUTE 9-12
Snatch x2

Cash Out: Snatch Pull. A snatch pull ends with a straight-arm shrug in triple extension (hips and knees fully extended with toes pointed). This should not be a High Pull.
4×4 @ 100%


Notes
: Second max-out day for the week focusing on presses. Following the strength portion, we have a few separate snatch complexes. The goal here is to start at a lower weight in the early rounds and work your way up to a heavy double for the final round. After the complexes, finish up with snatch pulls at 100% of your 1RM. If you haven’t established a 1RM snatch yet, go ahead and use the same weight you finished the EMOM with.

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