A.) Snatch
EMOM x 10 minutes: Power Snatch + Squat Snatch
B.) Clean and Jerk
3RM TnG Squat Clean and Jerk
C.) Squat (Rest 2-3 minutes between sets)
7x5 Front Squats, across @ 70-75%
D.) Gymnastic Benchmark
50 Strict HSPU for time
E.) MetCon:
10 Rounds for time of:
7 C2B Pull-Ups
14 Push ups
21 Squats
What is the suggested cool down?
"This is one of the most important times for the mental side of your training. Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability. Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain. This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon. For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes. If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.
General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly. Rowing, walking or the airdyne are good options.
Specific cool down - Foam Roll AND Stretch the worked muscles and joints."
- Ben Bergeron (Crossfit New England)
