WOD: Wednesday 250212

All strength days are the best kind of days.

• Coaching Notes

Today we are tackling a fun combo of the Squat Snatch + Back Squat. The goal here is to really top off the tank on both lifts before entering our testing phase of the Artemis Cycle leading into the CrossFit Open. For the Squat Snatch, prioritize precision and bar speed over unnecessary load increases. For those feeling good today, go for a new 1RM and see how things are feeling. For our Back Squat, aim for quality, heavy reps to prepare for higher-rep strength testing in the coming weeks. Keep the intent of the day in mind. Today is about efficiency, strength maintenance, and preparation for upcoming maxes.

Execute with focus and control—big lifts are coming soon!

weightlifting:

Every 1:30 for 15 mins.

1 Squat Snatch, pick load

strength:

Every 3 mins for 9 mins.

3 Back Squats, @ 85-90%

Accessories part a:

Tabata Single Leg Wall Sit

The Tabata interval is 20 secs of work followed by 10 secs of rest for 12 intervals.

Tabata score is the total reps performed in all of the intervals.

Accessories part b:

GHD Reverse Hyper 5x15

Use the same weight for each set.

Rest as needed between sets.