Strength 1
Squat Snatch 6x1
Every 1:30 (6 sets)
1 Squat Snatch @80% of Snatch 1RM
- right into Strength 2
Strength 2
Snatch Push Press
3x5 Snatch Grip Push Press (70-80% of Snatch 1RM)
WOD
"Heavy Isabel"
For Time:
30 Snatches 155#/105#
* Reps can be Power or Squat Snatch
WOD
"CrossFit Open Workout 25.3"
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-b deadlift, 85-lb clean, 65-lb snatch
♂ 225-lb deadlift, 135-lb clean, 95-lb snatch
Strength
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.
WOD
"Full House"
For Time:
13-11-9-7-5
Snatch 115#/85#
Chest to Bar
* The Snatches are Squat, not Power
CrossFit Open WOD 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
