CrossFit – Wed, Oct 26

Squat Snatch (1 Rep EMOMx6:00)
Coach’s Notes: Start at 70% of your 1RM and build to a heavy single for the day. We spent the last two weeks on building good technique. If technique starts to break down lower the weight and make sure you’re still working on moving well before adding weight to the bar.</p>

Bent Over Row (6 Reps EMOMx6:00)
Coach’s Notes: The goal is to go at least 5 pounds heavier than last week. This is the last week of this progression.

Performance & Fitness
Metcon (AMRAP – Reps)
5 Rounds for total reps:
30 Seconds Burpees to 6″ Target
REST 30 Seconds
30 Seconds KBS (70/53)
REST 30 Seconds
30 Seconds Calorie Row
REST 30 Seconds

Coach’s Notes: Record total reps. This is not an all out sprint but the effort should be high. The KBS are American swings which means the KB should finish directly over the shoulders with elbows extended. If you can’t do that with the Rx weight then use a lighter KB.