Warmup- start this at 10:00
4 Rounds of:
10 bird dogs
3 paused back squats up to 80%
Lift- start this at 20:00
Back Squat
3×5 between 80-85%
CrossFit Workout start this at 35:00
5 RFT
20 walking lunges
20/16 cal row
Cooldown start this at 52:00
1:00 banded lunge stretch/side
1:00 couch stretch/side
Coach’s Note
This one should be fairly simple. The lunges should be unbroken (it’s 20 total) and the row should be done in under :90 each time. If you can’t lunge, a knee height step up would be an acceptable sub.
Olympic Work
Squat snatch
Every :75 x 8 rounds
1 squat snatch
Goal is to go 75, 77, 79, 81,83, 85, 85, 85%
Adjust for no misses