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Tuesday, November 24th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

Strength:

6 Sets:

1 Low - Hang Power Snatch

1 Low - Hang Squat Snatch


%’s are based on your 1RM Squat Snatch

Set 1 - 60%

Set 2 - 65%

Set 3 - 70%

Set 4-6 - 75%


Notes:

-The “Low - Hang” position is beneath the knee, but not touching the floor (think 2” off the floor)

-Always start by deadlifting the bar to full extension, then lowering into the low-hang.

-Our focus is bar and body positioning beneath the knee.

-LATS ON...drive the knees back and out of the way as we keep the bar close.


WOD:

15-12-9

Kipping HSPU

Toes To Bar


200 Double-Unders


12-9-6

Kipping HSPU

Pull-Ups / Chest To Bar Pull-Ups


150 Double Unders


9-6-3

Kipping HSPU

Chest To Bar Pull-Ups / Bar Muscle Ups


100 Double Unders



SUBS

HSPU

-Cut Reps in 1/2

-DBL DB Push Press

-Barbell Push Press

-Pike/Box Push-Ups


T2B

-2x AbMat Sit Ups

-GHD


Pull-Ups/C2B/Muscle Ups

- Bands

- Ring Rows

- 2x Bent Over Rows

- Ring Muscle Ups



GOAL: 15:00-20:00 CAP

SWEATFEST

TABATA TUESDAY

KB Deadlifts

Burpees

Air Squats

Jump Rope

Sit-Ups

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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