CrossFit LandRush – Mass Class

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MASS Class

Isabel Prep Cycle

Test Day 1/2/19

Isabel = 30 Snatches (135/95)

Metcon (Weight)

EMOM6

Every minute on the minute for 6 minutes complete…

5 Power Snatches
Weights used must follow the schedule below (pending injuries) and be based of your last Isabel time. These weights will be used for the entire 3 weeks cycle!

0:00-4:00 – 135/95

4:01-6:00 – 115/85

6:01-8:00 – 95/65

8:00+ – Form Based (coaches discretion)

Heaving Snatch Balance (3-3-3-3-3)

Use >80% of your 1RM Snatch

You are allowed to build weight if you can maintain proper technique.

Rest 2:00 between sets

Snatch Grip Deadlift (2-2-2-2-2-2)

Use >100% of your 1 RM Snatch

Go as heavy as possible while maintaining perfect form!