Friday. 4/19

FRIDAY - CROSSFIT

ACTIVATION
Row 1:00 into 3 Round of Strict Cindy
Row 1:00 + :30s Walkouts - Video
Row 1:00 + :30s Alternating Samson Stretches

Barbell
5 Good mornings 5 Elbow rotations 5 Back Squats
5 Hang Power Snatches 5 OH Squats 5 Snatch Balances

Weightlifting

Three Position Snatch 

Spend 20min. Working on this:
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor

*Rest 1-2min. After Each Set and keep going until clock runs out.

*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.

*One of these positions will not feel natural to you and that's why we do it. Getting through those sticky spots makes ALL the difference.

Metcon (AMRAP - Reps)

12min. to try and finish...
10-9-8-7-6-5-4-3-2-1
Snatches 75/55
Bar Facing Burpees
immediately into;
10-9-8-7-6-5-4-3-2-1
Push Jerks 115/75
Toes-To-Bar

RX+ is 135/95 on the Jerks

SWEAT!

Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
8 TTB
10 Cal Bike
12 Alt. DB Snatches 45/30

AMRAP 7:
12 Cal Bike
10 Wall Balls (20/14)
8 DB Power Cleans 45/30s

AMRAP 7:
8 TTB
10 Cal Row
12 Alt. DB Snatches 45/30

AMRAP 7:
12 Cal Bike
10 Wall Balls (20/14)
8 DB Power Cleans 45/30s

*Read this one carefully
*REST 3min. after each section.
*You should need the rest if you go hard. Ladies may scale the bike to 9, but the row is the same.

Freddy HansenComment