CrossFit Mutare | 05-09-16CF
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05-09-16CF

02 May 05-09-16CF

CrossFit Mutare – CrossFit

This week we are transitioning to a Monday/Thursday rest day schedule for the month of May. This week’s schedule will be as follows…
Monday: ON
Tuesday: ON – Run only.
Wednesday: ON
Thursday: OFF
Friday: ON
Saturday: ON
Sunday: ON

Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

Warm-up

400m Run

4 X 1 min. Goblet squat hold

20 sec. break between sets

Back Squat (5-5-5-5-5)

Climbing

O: Metcon (Time)

3 Rounds for time of:

20 Thrusters, 95/65

1 minute between rounds

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