workout of the day

TODAYS TRAINING, WEDNESDAY, 10-12-22

CROSSFIT

STRENGTH

SNATCH COMPLEX

Every 2:15
2 Sets light to perfect technique. Then
4 SETS*
Moderate and build to heavy.
1 Snatch**

(Score is Weight)

Week 6 of 9

ATLAS

EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)

SPARK

STRENGTH

Deadlift for load:
6 X 5 reps

Strict Toes to Bar/knees to Chest (Slow)
6 X 6

ROOM TO WORK

ON A 14:00 RUNNING CLOCK…
800m Run

into…

AMRAP in Time Remaining…
4 Sumo Deadlifts (140/106)|(106/70)
8 Hang Power Cleans
12 American KB Swings (53/35)|(35/26)

(Score is Rounds + Reps)

Talk with a coach about your goals, get the plan to achieve them.