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11/7/2017 – Flex like Schnetz (W1D1)

By Amelia Munro


Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)

Back Squat (5×8; good form (leave 1-2 reps in the tank))

Back Squat (15 total Reps @ 5×8 weight; 33×1 tempo)

You determine the rep scheme… just get 15 reps done (note: this shouldn’t be 15 singles with 2 minutes in between…)

Tempo = 3 down, 3 pause at bottom, ‘x’plode up, 1 second at top

Snatch Complex ( Drop snatch + OHS – 5 x ((1+1)x2); 65-75%)

Focus on speed and stability

Snatch Complex ( Snatch high pull + snatch; 10 x (1+1); 75-85%)

Metcon (No Measure)

Accessory Work

DB Press – 3×12

DB Row – 3×10