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CrossFit-Wednesday, 2/8/23

Warm-up (2 rounds)

10snatch grip deadlifts/hang snatch pulls

10down and ups/hi hang muscle snatch

10overhead squats/snatch drops or lands


(10:00)6x2

Hang power snatch


4 rounds

3 Pause Front squats

Build but keep RPE at about a 7

9 Single leg glute bridge per side


Conditioning

AMRAP 15

25 abmat sit-ups

15/12 Calorie row

9 squat cleans (135/95)

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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