Wednesday-Crossfit

CrossFit Slake – CrossFit

Metcon

CrossFit Open 14.1 (AMRAP – Rounds and Reps)

10 minute AMRAP

30 Double Unders

10 Power Snatches 75/55
This is an old CrossFit Open workout from 2014 so have fun with it. If you are unable to snatch the weight, you can use any form of ground to overhead that you would like. Don’t drop the bar from above your head. This is light enough weight that you should sit the bar back on the ground. Remember you are training not competing..

Weightlifting

Back Squat (10)

Today we are going to spend about 20 minutes on back squats. Stick with the same weight across the board. This is should be about 60-70% effort which means the last 4 should be tough but form should stay the same. If you were at the squat clinic, remember to drive the knees outward and focus on keeping a vertical chest. Today would also be a great day to flush some soreness out from Sat and Monday if you are feeling it..

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