Monday squats and sprint

Hey team,


Excellent work last week in the hardest (by far) PUSH week we've had. The way it was programmed this time around was similar to how a weekend of competing would feel like at a major competition... essentially all of the wods were challenging and varied across time and type of exercise.


This was different than previous PUSH weeks in which I programmed much more variety in terms of intensity each day. I think this last one definitely had excitement (and maybe some anxiety) each day about the challenge that you had to take on.


I'll be tabulating scores over the next couple of days so stay tuned for the results. As for when our next PUSH week will be, I'm currently planning the fall phases and will be putting in at least one more PUSH week plus an in house competition at some point!


So well done, and I hope your quads have recovered.


Cam

TRAINING MONDAY TUESDAY


WARM UP



SKILL: BACK SQUAT INTRO


TEMPO BACK SQUATS: 5 X 3 E2m

Go on a 2 min timer. Keep the weight LIGHT on a tempo of 4-1-x


WOD: CrossFit.com wod for Sept 20 2021


Today, we're jumping in on the .com programming workout. This is meant to be a short sprint of a challenge, so scale the power snatch as needed so that you can do it in 2-3 sets each round.





If you're in recovery mode from PUSH week, scale back a bit in weight and or intensity to make sure you are recovering as opposed to digging a bigger hole.


3 rounds for time of: 15 Row Calories 12 Power Snatches, 95/65 lbs 9 Burpees


Go fast, power snatch should be in no more than 3 sets each round!


FG2: 55/75

FG1: bar only


CP: Unbroken power snatch!