The final CrossFit Open WOD drops tonight and you can take it on Friday AM, but keep in mind we’ll be hosting the official group event on Saturday, kicking off at 9am. Check it out here: 19.5 Face Book Event
I say this because that means we can get after some serious work today and take Friday as your ‘recovery’ day in preparation for the 19.5 WOD which can only be an AMRAP 25min of Thrusters at 100/75, right?
Today for strength we will take on the Snatch Pull for 5 sets of 3 reps at 80% of your 1RM weight. This move allows you to practice getting the weight from the floor through the explosive hip extension, causing the bar to be driven up its path by the power generated through that hip extension. This move finishes there and does not put the bar over head. Why does this matter? Because you can practice with a heavier weight than you would for a full snatch. The coaches will demo the move and give you pointers, pay attention.
When that’s done, get ready for a fast and furious 7 Min AMRAP Triplet made up of 7 Sumo Deadlift High Pulls (95/65), 7 Push Press (same bar), and 7 Box Jump Overs.
The intent of the weight here (95/65) should be moderately heavy and not cause you to have to break up the first few rounds of the SDLHPs and Push Press. This will be an opportunity to learn to push through the fire since the bar work is going to rev you up quickly and the Box Jump Overs are in place to break up that work, but keep your heart rate elevated.
Pace yourself at a point that you can keep in constant motion and embrace the suck. Teddy
Snatch Pull 5×3 @80%
7 min AMRAP
7 sumo deadlift high pull (95/65)
7 Push Press
7 box jump overs