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CrossFit Lincoln Blog

Mobility/Stability.
90/90 Overhead Wall Press w/Leg Extension – video by Synergy Chiropractic

Conditioning.
For Time:
20-18-16-14-12
Burpee to 6″ Target
Kettlebell Snatch 70/53 – 53/44 – 44/35
TTB – K2E – Knee Raises
*No time cap

Weakness Work.
None

90/90 Overhead Wall Press w/Leg Extension:
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Kettlebell Snatch:
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Competitor
Week #1

Strength.
A. E2MOM x 4 sets
1 Power Clean – (Play by feel, if you’re feeling great work up to a 1RM, if you’re not feeling awesome, just work up to a heavy single for the day)

B. E2MOM x 4 sets
1 Clean Pull – 110% of 1RM Clean
Note-if you struggle with jumping forward do this standing on 45# plates.

Conditioning.
For Time:
20-18-16-14-12
Burpee to 6″ Target
Kettlebell Snatch 70/53lbs
TTB

Mono-structural Interval.
10 Rounds:
Row for Cals (sprint AFAP!)
:40 On
2:20 Off

Skill.
Alternating EMOM x 10 min
1 – 10-20 GHD Situps
2 – 2-5 Bar MU’s (athlete dependent, choose a number you feel you can maintain for all sets)
Note- If you’re a rock star at GHD’s, choose the higher number, if your experience is limited, choose the lower number.

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