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Components

Snatch

Clean

Metcon

Settings

Workout

CF2/22/22

Strength

Deload Week and CF Open

This week all of our strength lifts will be for sets of 8 but I want them all at 70% of the weight you’ve been using for the past two weeks.

Please try and refrain yourself from going heavy as this will help you next week feel fresh when we build for 3 rep maxes!!!

Also this is the first week of the Crossfit Open workouts so thurs will have more of a "sweat" style feel to the workout as I have no clue what the workout will be on Friday :)

Mon: Back Squat
Tues: Snatch & Clean & Jerk
Weds: Deadlift & Strict Press
Thurs: Active Recovery
Fri: CF Open Workout 22.1

Snatch

EMOM for 3min 3 Snatch
EMOM for 3min 2 Snatch
EMOM FOR 4min 1 Snatch

Clean

EMOM for 3min 3 Cleans
EMOM for 3min 2 Cleans
EMOM FOR 4min 1 Cleans

Metcon (Time)

50 Double Unders (same singles)
50 DB Alt Hang Snatch Alt 50/35
50 Double Unders
50 DB Alt Hang Cleans
50 Double Unders

10min Time Cap

Try and choose a weight that allows practicing switching in tbe air and not from the floor.

It’s ok if it’s a bit lighter than what you would use from floor switches.

Think of this as more of a finisher with a "sweat" after a big strength day!

Whiteboard:

Tuesday, February 22, 2022

Male Clients