CrossFit Open Week 4 Day 5
It may not be home, but it sure feels like it sometimes.
10:00 Alternating EMOM
10 DB Snatches
10 Hip Thrusts
Increase Weight each round. Pay attention to the shoulder shrug and the drop in the catch.
Work Up to a heavy weight that you can’t muscle snatch
45 Wall Ball Shots
20/14 to 10'/9'
20/10 to 9'/8'
Power Clean, No Feet w/ Pause (2 Reps Each Minute For 10:00)
Power Clean — No Feet
3s pause in catch
Feet do not leave the floor.
Keep the heels on the ground during extension.
Increase weight as comfortable.
DO NOT increase if your feet come off the floor or if you miss the pause.
Single Kettlebell Clean (55/35)
3 rounds for time
Run 400 Meters
30 Kettlebell Swings
20/15 Calories of Rowing