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CrossFit-Wednesday, 5/17/23

Warm-up (2 rounds)

10 snatch grip deadlift

10 hang snatch pull

10 air/overhead squats

:30 hollow/tuck rocks

10 calf raises

10 jump squats



Snatch pulling emphasis-5 working sets, 1 every :90

1 Snatch pull

1 Snatch grip deadlift



Super Annie Plus-RFT

50-40-30-20-10-20-30-40-50

Double unders

Sit-ups

Air Squats

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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

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