This is week 5 of Tennil’s strength cycle leading into the CrossFit Regionals at the end of the CrossFit Open. Today she is working on some Snatch work
Title: AM – Week 5 of 6 – Sn Abs into Sp Str into Str End + Snatch set up + Intervals DU focus + Battery w/ Adv Upper pull
Status: pending
A) Snatch:
3,2,1,3,2,1; rest 2-3 min – Increase the load after the first wave is complete.
B) Snatch Pull:
3,3,2,2; rest 2-3 min – GREAT reps, 90-100% of RM
C) Snatch Deadlift:
3,3,2,2; rest 2-3 min – GREAT reps, SUSTAINED tension from the floor 90-100% of RM
D) Emom 12 min – :
min 1 – KB OHS x 5/arm – PERFECT reps
min 2 – 25 unbroken wtd. DU
min 3- L sit on bar x 20-30 sec
E) @high effort:
Four rounds for time of:
15-foot Rope climb, 2 ascents – 15′
100-foot Sprint
4 Squat cleans – 155#
100 foot Sprint
In the afternoon, Tennil will be doing some regional ‘tester’ workout to prepare herself for the next stage of the competition.
A) 3 RFT:
Row 500m
15/12/9 – S2OH – 135/145/155#
20 bjo – 20″
30 GH sit ups
B) 30 min EASY work::
5 min AB
5 min row
5 min Ski
5 min jog
5 min row
5 min AB
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