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CrossFit_Sticker_Evolution_FemaleMU_FA-HRcropWarm-up Drills
I. Jump Rope Drills x 3:00
II. Coaches Choice or
2 rounds of
10 x Curtis P’s
10 x Push-ups
III. Mobility

Notes:1 Curtis P = Hang Squat Clean + Lunge One Leg + Lunge Other Leg + Push Press

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every 2:00 for 7 working sets.

2 x Power Snatch

Notes: Athletes should plan to stage weights for increasing loads across sets as able. Ideal workload range would be 75-85%1rm. Touch and go or reset method is at the discretion of the lifter.

Post loads to comments.

“Status Alice”
6:00 AMRAP of
2 x Rope Climbs
10 x Thrusters (115/85lbs)
Rest 2:00
4:00 AMRAP of
1 x Rope Climb
5 x Thrusters (115/85lbs)

Post scores to comments.

Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack

Samy Daghir

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