This is Tennil’s third week of specific strength work related to the snatch. Following this strength session, Tennil has some skill work with double-unders which will almost certainly be featured in an upcoming CrossFit Open workout.

AM Session

A) Snatch:
3 reps x 3 sets – 80%, 2 reps x 3 sets – 82.5%, 1 rep x 3 sets – 87.5-90%; rest as needed – building load, STAY FAST, STRONG and Confident

B) Def snatch DL –
1 sec pause at shin + Snatch pull – 3 sec lower : 2.2 x 5 sets; rest 2-3 min – 80-90% of RM snatch – Video 2 sets, REALLY focus on hips down into the floor and sustaining tension throughout!

C) 3 sets @consistent effort: 25′ Axle bar OH lunges – 115#
45 unbroken DU
25′ Axle bar front rack lunges – 115#
45 unbroken DU
rest walk 2 min
– Show an increase in pace per set

D) @high effort: Row 1k
into….
9-7-5
OHS – 145/155/165#
2 LLRC – 15′ b/t each set
into….
Row 1k

—–

In the afternoon, Tennil has several skill EMOM’s.

PM Session

A) Emom 12 min – :
min 1 – AB 10 cals
min 2 – GH sit up x 15 reps

B) Emom 12 min – :
min 1 – Row 12 cals
min 2 – HS walk 50′

C) EASY work:
2 min ski
2 min shuttle run
2 min single unders
2 min AB
x 2 rounds

Get prepared for CrossFit Open Workout 18.3 by downloading the OPEX Open Prep Guide today!

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