CrossFit – Wed, Jul 8

HV Tribe CrossFit – CrossFit

Metcon (Checkmark)

Snatch OR Clean (Chose the lift that you have used the previous 4 weeks)

Wave 1:

50% x 3

55% x 2

60% x 1

Wave 2:

55% x 3

60% x 2

60% x 1

Wave 3:

60% x 3

65% x 2

70% x 1
Welcome to week five of this Strength cycle. This is a deload week, and then we will test our 1-rep snatch or clean next week.

– Use a recent max or heavy single for your percentages.

– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.

– Rest as needed between percentages and waves.

Snatch

Power Clean

Squat Clean

Metcon (Time)

For time:

15 power snatches (95/65 lb)

3 rope climbs (15/15 ft)

12 power snatches

3 rope climbs

9 power snatches

2 rope climbs

6 power snatches

2 rope climbs

3 power snatches

1 rope climb
Small sets or quick singles on the snatches.

Balance of time spent between the power snatches and rope climbs.

Stretching

1 set:

1:00 forearm stretch

1:00 banded shoulder stretch/arm