CrossFit 4740 – CrossFit
Warm-up (No Measure)
With an empty barbell:
10 x Good Mornings with pause in bottom position
10 x Snatch Grip Deadlifts
10 x Muscle Snatches
10 x Behind Neck Snatch Grip Push Press
5 x High Hang Power Snatches
5 x Hang Power Snatches
5 x Power Snatches
5 x Pause Overhead Squats
5 x Hang Squat Snatches
5 x Squat Snatches
Snatch (4 x 3 every 3 min)
4 x 3, check in on your 4 x 4 from a few weeks back and look to go heavier today
Olympic lifting rewards consistency above all else
Consistently moving well will lead to greater gains in these lifts, so make sure you prioritise quality movement over going for a heavier weight that may not be there
Drop & reset between your reps and try to make each rep of each lift look as close to identical as possible
6 rounds for time:
25 Kettlebell Swings (24/16kg)
25 rounds for time:
6 Kettlebell Swings (24/16kg)
TIme cap: 25 minutes
Today is R U OK day. A national day aimed at getting us to ask those around us if they are OK, in the hope of decreasing the rate of suicide in this country.
Today’s workout is one that has been written to honour a close friend of the SwanStrong family
It’s a particularly tough workout, but achievable for anyone.
John Philip Lamont, born 25/6/81, tragically took his own life earlier this year. A funny, caring and loving husband, father and friend to many, he had a massive impact on those around him.
Today’s movements have been chosen because of the significance they played in the lives of John and those closest to him
You have a choice as to which workout option you do today
Same volume, but two different ways to hit it!