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Workout of the Day

Fitness & Performance
A. Snatch pull + Snatch high pull + Muscle snatch
4x(1+1+1); Building; Rest 90s

Training notes:
-Reset between reps.
-Build to a heavy complex for today.

Record heaviest weight for the complex. Record all weights used in training notes.

B. 10 min AMRAP @ 80%:
5 burpee box jumps (24”/20”)
10 DB snatches, alternating (50/30)
15 assault bike/row calories
+
(Rest 5 min)
+
10 min AMRAP @ high effort:
5 burpee box jumps (24”/20”)
10 DB snatches, alternating (50/30)
15 assault bike/row calories

Training notes:
-Second ten minutes should be at significantly higher effort than the first ten minutes. The first one should be “tough” but with something left in the tank.
-Walk during rest period before second AMRAP – don’t stay static.

Record average pace on cyclical work and weights/reps/feelings on mixed pieces in training notes.

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SLSC representing @ WorkingOUT 🌈 @gwright_jerseyboy ・・・ SQUAD GOALS… South Loop representing at the 5th Annual WorkingOUT event, all proceeds supporting LGBQT youth. Five heats of three team WODs across three divisions—my biggest competition to date. Team “Wonder Twins Activate” had a great time and moved some serious weight; thanks to my CrossFit compadre Laura N. for the invite. Shout out to the good folks at CrossFit Defined for hosting a fun day for a great cause. #crossfit #crossfitter #wod #fitness #fitdad #fitfam #crossfitfamily #crossfitcommunity #squad #coolkids #workout #lgbt #vegancrossfit #plantbased #health #wellness #mentalfitness #competitors #masters #scaled #barbell #clean #deadlift #burpees #vegan

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