CrossFit Lincoln Blog

Mobility/Stability.
1. 90/90 Overhead wall press w/leg extension: 10 reps per side
2. Mini Bear Position 1 w/crawl: down and back in gym
3. Kneeling Bottom’s Up KB Press: 10 reps per side
4. Dead Bug: 10 reps per side
5. Single Leg Stance Bottom’s Up KB Press: 10 reps per side

Conditioning.
AMRAP 15:
20 Kettlebell Snatches (10/arm), 53/35 – 44/26 -35/18
20 KB OH Lunges, (10/arm), 53/35 – 44/26 – 35/18
10 Strict CTB Pullups – 10 Strict Pullups – 10 Strict Pullups w/feet elevated on box
Note-KB Snatches are from the hang (just like a KB swing), no snatches from floor.

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
3×10 Front Squat – 70%
Rest as needed

Option #2 (Conditioning)
For time:
Run 1 mile
Bike 1 mile
Run 1 mile

Kettle-bell Snatch:
YouTube Preview Image

Mobility/Stability:
YouTube Preview Image

Competitor

Strength.
A. 3×10 Front Squat – 70%
Rest as needed

B. 5×3 Split Jerk – 80%
Rest as needed

C. EMOM x 10
5 TNG Power Snatch – 70% 1RM PS
*Technique work

Conditioning.
AMRAP 15:
20 Kettlebell Snatches (10/arm), 53/35
20 KB OH Lunges, (10/arm), 53/35
10 Strict CTB Pullups
Note-KB Snatches are from the hang (just like a KB swing), no snatches from floor.

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