Workout of the Day


A. Movement Prep
1) General Warm-Up (skipping)
2) Two sets of: 10 Squats/20 sec Hang
3) Two sets of: 10 Overhead Squats/20 sec Front-to-Back Swings
4) Snatch Warm-Up

B. Snatch, take 15 minutes to work up in weight

C. AMRAP in 20 minutes of:
40 Snatches (115/75lbs) Buy-In
-then, max rounds of-
50 Double-Unders
30 Kettlebell Swings
20 Toes-to-Bar
*Work can be broken up any way between partners.


Performance and Competition

Rest Day


Toes-to-Bar Efficiency

For the Toes-to-Bar tomorrow check out this video from the CrossFit Competitors Course on efficiency -

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