03/21/2023 Tuesday’s Workout

WARMUP

EVERY 2:00 x 3 SETS
30 Big Jump Single Unders
6 Snatch Deadlifts
6 Behind the Neck Snatch Press
6 Straight Leg Sit-Ups
Mobility in remainder*

*Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options.

STRENGTH

Power Snatch for load:

EMOM x 4 MINUTES*
3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*
2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*
1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

(Score is Weight)

WORKOUT
“ANNIEBEL”

FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

COOL DOWN

EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)