Dynamic Effort Lower Body

Defiant CrossFit – Strength Class

Accessory

May the 4th be with you!

2 Rounds:

15 back extensions (or 25 superman)

7 Snatch Balance (no more than 95lbs/65lbs)

25 ab-movement of your choice

Then: 4 x 3 Banded muscle snatch with empty bar

Weightlifting

Snatch Grip Deadlift (6×4 @ 75%)

Warm up to 75% of 1RM, then 6 sets of 4 reps at 75%

If no 1RM for Snatch Grip Deadlift, use 120% of your heaviest snatch as the 1RM.

3-Pos Snatch (6 x 1)

High Hang Snatch + Low Hang Snatch + Snatch from ground = 1 Rep
6 sets of 1 rep. Stay light (under 70% of snatch max). Focus on position, technique, and speed. All snatches are squat snatches.

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Wednesday, May 4

Defiant CrossFit – CrossFit

Warm-up

Tabata Warm Up (No Measure)

Tabata Warm Up:

2 mins air squats

2 mins diamond push ups

2 mins broad jumps (fast)

2 mins dips

Accessory

5 mins Rope Climb practice

Weightlifting

Thruster (4 x 2 @ 85%)

Metcon

Metcon (Time)

16-14-12-10

Front Rack lunges 105/75

HSPU
RX+ 135/95

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Tuesday, May 3

Defiant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row 150m sprint

8 barbell snatch balance

10 box jumps

Weightlifting

Shoulder Press (4 x 3 @ 85%)

Metcon

Metcon (AMRAP – Reps)

EMOM 16 mins:

Min 1: 10 power snatch 95/65

Min 2: 20 V ups

Min 3: 40 DU (80 SU)

Min 4: 5 lateral burpees over bar

* complete what you can. 300 Total reps possible.
RX+: 105/75

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RX+ Mon


Defiant CrossFit – RX+ 90 mins

Warm-up

Weightlifting

Metcon

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Monday, May 2- BENCHMARK

Defiant CrossFit – CrossFit

You have until Friday to get it done!

Warm-up

Warm-up (No Measure)

20 burpees

20 alt shoulder touches (ADV: in HS on wall)

20 OH plate lunges 45/25

Weightlifting

Snatch Grip Deadlift (5 x 3 35%-75% increasing lbs)

Metcon

#1: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 mins btwn WODs

#2: 1-Mile Run (Time)

Max Effort 1-Mile Run

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