Crossfitsv final2

Oly: Squat Snatch (blocks)

Lifting: Snatch From Blocks At Mid Thighs, Snatch From Blocks At Mid Thighs, Snatch From Blocks At Mid Thighs and 2 more

Snatch From Blocks At Mid Thigh 1x2 at 50% 1RM Snatch From Blocks At Mid Thigh 1x2 at 55% 1RM Snatch From Blocks At Mid Thigh 1x2 at 60% 1RM Snatch From Blocks 1x2 at 65% 1RM Snatch From Blocks At Mid Thigh 1x2 at 70% 1RM

Set up the blocks so the barbell with plates sits at roughly your mid thigh.

View Results (0)

Oly: 3-Stage Snatch Pull

Lifting: 3 Stage Snatch Pulls, 3 Stage Snatch Pulls, 3 Stage Snatch Pulls and 2 more

3 Stage Snatch Pull 1x1 at 75% 1RM 3 Stage Snatch Pull 1x1 at 80% 1RM 3 Stage Snatch Pull 1x1 at 85% 1RM 3 Stage Snatch Pull 1x1 at 90% 1RM 3 Stage Snatch Pull 1x1 at 100% 1RM

High pull from 3 starting positions: 1. Floor 2. Below the knee cap 3. Mid-thigh

View Results (0)

Oly: Pause Overhead Squat

Pause Overhead Squat : 2-2-2-2-2

Pause Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

Two-second pause at the bottom of your squat.

View Results (0)

Warm Up:

3 Rounds --Bike, Row, or Jog :45 sec --10 Strict Press in Split Jerk Recieving Position --10 ***Bootstrapper*** --7 Hang Muscle Clean

OP:

21-15-9: Wall Balls, Squat Cleans and Shoulder-to-Overheads

21-15-9 reps, for time of: Wall Ball, 20/14 lbs Squat Clean, 135/95 lbs Shoulder-to-Overhead, 135/95 lbs

--Goal: Sub 14 mins

View Results (4)

Garage Version:

21-15-9: Wall Balls, Dumbbell Squat Cleans and Dumbbell Shoulder-to-Overheads

21-15-9 reps, for time of: Wall Ball, 20/14 lbs Dumbbell Squat Clean, pick load Dumbbell Shoulder-to-Overhead, pick load

--Goal: Sub 14 mins

View Results (0)

Post Workout:

Easy Bike or Row --3-5 min Couch Stretch --2 min/side Accumulate 50 of each --***band pull apart*** --***band face pull***


Gym Activity

View Entire Activity Stream