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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