Saturday, July 8, 2017

Barbell Class

Acc:Hang muscle snatch + muscle snatch + OHS, 1+2+2, build up to heavy set,3 more sets at -10%

Complex:Snatch w.pause at knee + hang snatch, 1+2, build up to heavy set, 3 more sets @ +10%

Snatch Grip RDL 5x5 @ approx. 100% of snatch

Strength:back squat 4x4 (if time)

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CrossFit

Partner EMOM 24 min (take turns on the minutes) (6 rounds)

Min1: 15 Plate to Overheads 45/25

Min 2: 15 Back Squats (you pick weights) 50% body weight women, 65% men

Min 3: :30 Weighted Planks

Min 4: 15 Dumbell Situps