• Teaching Transient & Class Overview
At the moment’s session is a technical focus day, combining Olympic lifting, ring muscle-up expertise, and basic CrossFit benchmark depth. Athletes will first work via a heavy snatch EMOM, then sort out “Amanda” — a Basic CrossFit Benchmark high-skill dash exercise — adopted by a gymnastics-based finisher.
weightlifting: snatch
Each 1 min for 10 minutes, 1 Snatch.
@ 80%+ % of 1RM Snatch,
Snatch will be Energy or Squat
Objective: Construct to 90%+
Constructing to a heavy, however shouldn’t be overly taxing at present
metcon: Amanda
9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs
Objective: 4–8 minutes
Time Cap 12 minutes
Equipment:
3 rounds for high quality of:
12 Ring Rows Ring Help Maintain, 15 secs
20 Banded Face Pulls
