Monday, August 30th
Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
Classes are limited to 18 athletes a class. You must register to attend.
September is going to be a different month. Long metcons without strength, one day of the week and then 2 days of strength only - specifically OLY related and general strength building. Emphasis on speed in our lifts and just getting stronger in general. No skill of the month
CROSSFIT
A.
In 6:00...
Segmented Snatch Grip Deadlift - 3 Pauses
4 sets here, lightweight. Working on positions and starting from square one again
B.
EMOM - Floating Snatch
EMOM x 9
1 Floating Snatch @ 68-74%
***A floating snatch is picked up off the ground an inch. Just enough to break contact with the ground. Pausing and holding, maintaining good back shapes and good angles. LEARNING TO PUSH WITH OUR LEGS!
C.
Pausing Split Jerk
5 sets of 2 Pausing Split Jerks
***Pause in the dip of the jerk for a 2 count
***65% throughout here, can be from the racks or from the floors
D.
Clean Pull
5 sets of 2 @ 100-105% of 1RM Clean
***DON'T KB SWING YOUR PULLS!
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
