Tue Aug 13, 2019

Program: CrossFit

Intent of workout:
- VERY tough hero workout with CrossFit reps
- This workout is heavily tricep/shoulder dominant.
- Break this one up very early to save your shoulders and triceps.

3 x 2 12 Minute E2MOM: Power Snatch x2

Every 2 Minutes for 12 Minutes, perform 2 Power Snatches

*BUILD for the first 3, then use same weight for next 3
*Work on fast turn over and big pulls!
*Go heavier than 2 weeks ago

JT - 335 /// 8/13/2019


21-15-9 Reps For Time (15 Minute Time Cap)
Handstand Push-Ups
Ring Dips

Men: As prescribed
Women: As prescribed

Scaling Options:
Lighter weight/Lower reps
HSPU to ABMAT/HS Hold @ 1:00/:45/:30/ Push Press
Banded Ring Dips/Matador Dips
3 Rounds NFT
- 8 Hammer Curls p/s
- Accumulate 2:00 Side Plank p/s