CrossFit - Fri, Jul 4

Warm-up

2 sets:
10 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats

into 1 set:
10 snatch deadlifts
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches

Weightlifting

Snatch
Wave 1:
72% x 3
77% x 2
82% x 1

Wave 2:
77% x 3
82% x 2
84% x 1

Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1

Notes

• Welcome to week two of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
  
• Use a recent max or heavy single for the percentages.
  
• If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
  
• Rest as needed between percentages and waves.

Core Baby Core (Time)

For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders

Notes

Stimulus & Goals

• 10:00-15:00.
  
• Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort.
  
• Abmat sit-ups in 3 sets or fewer per round.
  
• Double-unders in 1:00 or less for the first round; advanced athletes closer to :30.
  

Strategy

• Push the pace on the rower, but only if you can get right to work on the sit-ups and double-unders. Pushing the pace does you no good if you need to rest often on the sit-ups.