top of page

Thursday, 1/12/23 CrossFit Workout of the Day

Warm-up (2 rounds)

10BTN snatch grip Push press

10Overhead squat

10Front squat

10hang snatch pulls/

snatch pulls


5sets, 1:00 rest

3 Snatch balance building weight


E3MOM12

1st minute- 7 Front Squats

(Last set take 10-15% off)

2nd minute

Supine hamstring

curls x15

3rd minute-rest


Conditioning

AMRAP12

6 Power Snatches (115/85)

8 Knees to elbows

10Box jump overs (24/20)


55 views1 comment

Recent Posts

See All

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

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

bottom of page