CrossFit Ambush – Ambush Weightlifting

Warm-up (No Measure)

5 min to work on mobility.

5 min work body weight drills. Catch position and start position

Metcon (Weight)

First weightlifting session

4 sets x Every 1:40:

1 Snatch DL + 4 deadlift low hang (65%) pause 7 secs low hang last rep.

4 sets x every 1:40:

2x(1 hang snatch high pull + 1 hang muscle snatch (30% /40%) pause 3 secs at knee.)

4 sets x every 1 min:

4 hang power snatches.

Accessory Work

Accessory

4 sets x every 2 min:

1 min walk sit

4 sets x every 1:50:

10 squat jumps with barbell.

3 sets x every 2:30:

4 x ( 1 OHS 45• pause 3 secs + 1 OHS 90• pause 3 secs + 1 OHS 120• pause 3 secs)