Tuesday, 7/23

CROSSFIT

Weightlifting

Three Position Snatch

Spend 20min. Working up to something heavy here... Take a 2 second PAUSE at each position and FOCUS on the positioning.

Position 1) From Mid Thigh
Position 2) From Just Below The Knee
Position 3) From The Floor

*KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, HOOK GRIP, and moving your feet on the jump a max of 4-6 inches on each side. Anything more a "yardsale" and not beneficial.

Metcon

Milk was a bad choice (Time)

For Time:
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar

RX+ 155/105

SWEAT!

Metcon

Every 3 min x 5 Rounds
12/9 Cal Row
50 Double Unders
Max DB Snatches 45/35lb.

Every 3 min x 5 Rounds
200m Run
15 Box Jumps 24/20"
Max Overhead Squats 45/35lb Bar

5 min AMRAP:
Push-ups
*Can you get 100!?

*3 min rest between each section. Advanced may add weight to the OHS. 95/65?

Freddy HansenComment