WOD: Thursday 250424

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• Coaching Brief & Class Overview

Today’s session is a technical focus day, combining Olympic lifting, ring muscle-up skills, and classic CrossFit benchmark intensity. Athletes will first work through a heavy snatch EMOM, then tackle “Amanda” — a Classic CrossFit Benchmark high-skill sprint workout — followed by a gymnastics-based finisher.

weightlifting: snatch

Every 1 min for 10 mins, 1 Snatch.

@ 80%+ % of 1RM Snatch,

Snatch can be Power or Squat

Goal: Build to 90%+

Building to a heavy, but should not be overly taxing today

metcon: Amanda

9-7-5 reps, for time of:

Ring Muscle-up

Squat Snatch, 135/95 lbs

Goal: 4–8 minutes

Time Cap 12 minutes

Accessories:

3 rounds for quality of:

12 Ring Rows Ring Support Hold, 15 secs

20 Banded Face Pulls