Monday 5/22/23

CrossFit 7x7
May 22, 2023
Monday 5/22/23

A) Every 90 seconds for 8 sets:

2 touch and go power snatches

*Build to a heavy technical double over the 8 sets

B) 4 sets for total time:

20 lateral hops over bar

16 unbroken deadlift (115/75lb)

12 lateral hops over bar

8 unbroken hang power snatch (115/75lb)

4 lateral hops over bar

*Rest 1 minute after each round

**12 minute time cap

C) 9 minute alt. lower body accessory EMOM:

1) 5/side goblet front foot elevated split squats (foot on 25lb or 45lb plate) (tempo slow down, fast up)

2) 8-10 goblet Kang squats

3) 12-16 glute bridge marches

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