If you folks haven’t noticed we have shifted to a Snatch focus for a couple for a cycle. After the last team event I noticed we need to get those poundages up so I altered the focus.
Lactic Complete 10 rounds for time: 155 lbs Barbell Thruster – 3 reps Farmer’s Carry – 50 yards *For Farmer’s Carry go as heavy as possible (88/53) Aerobic As Many Rounds As Possible in 20:00min of: 25 – Hand Release Push Ups 1 mile/1600m Airdyne 12 Deadlifts @ BW Day 2 A. Power Clean + Power Jerk 3 @65.0% [email protected] 75.0% [email protected] 80.0% [email protected] 85.0% [email protected] 90.0% B. Snatch Balance (Heaving) [email protected] 40.0% [email protected] 45.0% [email protected] 50.0% [email protected] 55.0% [email protected] 60.0% C. Pendlay Row 4 x 8 (Heavier each set) C2. 3 x 8 Inverted Plank on Rings Lactic 4 rounds of: 3:00 to Row 500m (all out) – rest the remainder of the 3:00 1:00 ME Muscle-Ups (Chest to Bar) 1:00 Rest Aerobic 15 minute AMRAP 200m OH Plate Carry 45/25 20 Pull-ups 30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top) 40′ HS Walk or 90 sec hold Day 3 A. P. Snatch Above Knee P. Snatch (1+1) [email protected] 60.0% [email protected] 65.0% [email protected] 70.0% [email protected] 75.0% [email protected] 80.0% [email protected] 85.0% B. Front Box Squat [email protected] 60.0% [email protected] 65.0% [email protected] 70.0% [email protected] 75.0% C. Push Press [email protected] 60.0% [email protected] 70.0% [email protected] 75.0% [email protected] 80.0% D. Muscle Up Progression Work : 5mins Lactic “JT” 21 – 15 – 9 Hand Stand Push Ups Ring Dips Push Ups Aerobic Run 800m 100 Slam Balls (Tempo !) Run 800m Day 4 A. Snatch Deadlift [email protected] 70.0% [email protected] 80.0% [email protected] 90.0% [email protected] 95.0% [email protected] 95.0 B. Bench-Pause Last Rep 4 x 5 (70%, 75%, 80%, 85%) B2. DB Row 4 x 12 C1) DB Front Raises 3×10 (same DB) C2) DB Skullcrushers 3×10 C3) DB Hammer Curls 3×10 C4) Face Pulls 3 x 30 Partner WOD In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: Toes to Bar x 10 reps Dumbbell Ground to Overhead x 10 reps 24/20″ Box Jumps x 10 reps TALK TO YOUR PARTNER !
CrossFit Tidal Wave is a 10,000 sq. ft. complex located in the historic downtown Strand district of Galveston. We are the largest CrossFit Facility in Galveston County. Our building is equipped with showers for those looking to work out before work or during the lunch rush. With 10 available class times a day, multiple specialty classes, and a historic location CrossFit Tidal Wave offers you a professional and fun atmosphere to start your fitness journey.
Let’s face it: working out can feel like a chore sometimes. Even if you’re the biggest fitness buff around, training is not always as exciting as you’d like it to be.