13
Sep

CrossFit TBR – CrossFit

FIRST DAY OF LURONG CHALLENGE!

Warm-up

Barbell SNATCH warm-up (No Measure)

3 rounds, barbell only (45/35/15)

working technique

~5 Snatch Grip deadlifts

~5 Snatch Grip bent over rows

~5 hang power Snatches

~5 Overhead Squats

~5 FULL Snatches

~5 good mornings

rest between each set

Metcon

Metcon (Weight)

16 Minute EMOM (corey wofford special!)

Even minute: 5 OH SQUATS

Odd minute: 5 KB swings (70/53)

Take this time to work on the OH squat. You are encouraged to experiment and add/remove weight, or work technique to get below parallel in your squat.

score is based on heaviest set of FULL 5 OH squats completed. So if you manage to get 738 lbs over your head and squat once and can’t squat 4 more times with same weight (broken or unbroken), it isn’t counted

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