8/21/2017 Shaw-nold Week 6 day 1

By Amelia Munro

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


Warm-up (No Measure)

5 minutes LISS

Weakness focused flexibility

3 rounds not for time

5 half kneeling bottoms up KB presses

5 met-ball rotational wall slams

5 seated box jumps


Back Squat (5rm, first rep paused 3 secs)

Back Squat (-10% 3×5; no pause)

Snatch (EMOM 10×2 Hang below knee snatch 70-80%)

Snatch Grip Deadlift (100-110% 3×3)

Heavier than last week

snatch grip push press (Build to 5rm)

heavier than last week

Metcon (No Measure)


4 sets medium-light weight minimal rest:

Front rack walking lunges x 16

Landmine twist x 5/side

4×15 heavy reverse hyper

4xMax stir the pot