Little de-load week following our recent strength cycle. This doesn’t mean it will be an easy week. Just breaking from the normal strength piece to re-charge!
Warmup:
Grab light KB and Med Ball
200M Jog
10 KB Deadlifts
10 Squat2Stands
10 Russian KB swings
10 Front Squats w/Med Ball
10 Push press to Wall Ball target
10 Wall Ball Shots
Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, High Hang Power Snatch, Power Snatch from above Knee, Power Snatch from mid shin
WOD:
Triple AMRAP!!
AMRAP 5:
Max Wall Ball (20/14)
-Rest 2:00-
AMRAP 5:
Max Russian KB Swing (70/53)
-Rest 2:00-
AMRAP 5:
Max Power Snatch (135/95)
*Score each AMRAP separately
So, with three separate AMRAPs, you can go about this a couple different ways. You can try to go unbroken as long as possible, catch your breath (might take a while) and go again. Or, you can do a manageable chunk of reps, take a QUICK breather, then get back on the reps. Keeping the rest short might work best over the full 5 min
Scaling options:
Med Ball weight -> 14/10 -> As needed
KB weight -> 53/35 -> 35/25 -> As needed
Bar weight -> 115/80 -> 95/65 -> As needed
Joint Strike CrossFit 