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Monday, May 7 CrossFit Workout of the Day

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We’re heading into a bit of deload week (well, three days), before starting testing on Friday. We’ll test our deadlift and strict press this Friday, as well as a re-test of our 7 minutes of burpees from 2/21 of this year.

The following week, we’ll test snatch, front squat, clean & jerk, Helen, and a few other benchmarks.

Make sure to get lots of sleep, eat properly, and stretch! Can’t wait to see some big PRs!

— Coach Jenna

Mobility: As we get into our second pull in the snatch, we need to externally rotate those legs while keeping the bar close to the body. If you’re having trouble pushing your knees out, review these mobility tips.

Warm up
6 minutes:
10 pass thrus
5 scap pull ups
5 PVC v-ups
5 OHS
5 duck walks
5 snatch grip push press

Strength
Power snatch: 3×3

Keep it light and snappy!

Conditioning
14 minute EMOM:
Minute 1 – 3 burpees + 6 deadlifts (185/125) + 9 toes to bar
Minute 2 – 12/10 calorie row