Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up
Strength
Weightlifting complex – 1 snatch + 1 hang snatch + 1 OHS
Today we are going to try to attack a collection of the hardest movements we do in CrossFit. This complex will be challenging even with a PVC so have a good understanding of where you’re at and what is going to help you get better. Finding a new 1RM might not be the best approach here. Maybe, just maybe, keeping the load light and dialing in your form will help you improve in the long run.
Something that everyone could benefit from focusing on is the footwork. If you think about it, there are only 2 positions that they should hit. The starting position, under the hips, and the finish position, under the shoulders. If you find yourself making up a third and fourth position, your footwork is whack and needs to be the center of focus today.
WOD
“Long Way”
2 min AMRAP
15/12 cals AB
ME burpees with time remaining
Rest 1:00, x5
Thinking back to the workout we did with a barbell complex and ME burpees after, we can learn from our approach. Since there is no barbell today, we do not have to worry about going too heavy. But that doesn’t mean that pace isn’t going to play a major role. How are you going to approach the calories on the bike? Could you go all out and hang on in the burpees? Is that a good plan for 5 rounds? How are you going to push yourself today based on your strengths and weaknesses?
Come out a little bit slower than you think you need to and get a number on the board. That’s the goal for the next 4 rounds. Get that same exact number.
