Monday, September 9th
Pause Push Jerk – 5×3 @ 60-70% (2 seconds pause in first dip and catch)
Push Jerk – working on using our glutes out of the first dip by enforcing that pause and not redipping after. Working on reinforcing driving down and through the bar on the catch.
Part1 AMRAP 9 15 deadlifts 115/85 | 95/65 | 75/55 10 TTB | K2E | Knee Raise 5 snatches 115/85 | 95/65 | 75/55 Part 2 1-rep-max Power Snatch + Overhead Squat
Workout – this is a riff on Crossfit Open 15.1, except reducing the gymnastic load and reinforcing the snatch at the end. This workout is a 15 minute rolling clock, so as soon as 9 minutes hit you will go straight into your 6 minute max out.