Archive For: EMOM snatch

Max Wednesday 5/20

with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible

No more than 5 attempts at a particular weight. Jump in weight however you like, but lift EVERY minute.

Post maxes to comments!

2 rounds, 60sec/each:
– tib ant stretch
– wall calf stretch
– weighted pike stretch


– super pigeon, 1min/position/side

A. 5min of AirDyne, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + muscle-up (to be done consecutively- try rings today if you did the bar on Monday. if not, use the bar.)

B. do your squats! then

10 sets:
1 front lunge + 2 TnG split jerks. use racks.

C. strict handstand pushup work! let’s see how the headstand development has affected your hspu skill transfer

D. CompEx Session MetCon – 6:30pm at Foundation CrossFit