Snatch and Tabata! SKILL/POWER: Every 2:00 on the clock for 12:00 minutes (6 total work sets): Odd Rounds – 1 HANG Power Snatch + 2 OH Squats Even Rounds – 1 FLOOR Power Snatch + 2 OH Squats * Use 90% 1RM Snatch for all work sets Warm
Snatch… Week 3! Keep building confidence for the retest next week! SKILL: 10 minutes ONLY! SQUAT Snatch from the Floor As you work up to the weight for the work try to work out any “kinks” 60%, 70%, 80% & 85% for 1-2 reps each… POWER: Every
An old school Crossfit barbell workout… STRENGTH/POWER: 30:00 total From 0:00-10:00 on the clock after some technical explanation for all three lifts before starting the clock perform the following: Strict Press 5-5-5 (60, 75, 85-90% if you have a 1RM) FROM 10:00-20:00 ON THE CLOCK… Push Press 3-3-3-3
Another great testing week! Hundreds of PRs this week! MOBILITY: 10 minutes Spend some extra time (5-10 minutes) working some of the new shoulder mobility drills we have done this week plus floss and roll out your lower body too… SKILL: 20 minutes GHD Sit Ups &
This will be a transition week before our next 4 week cycle of workout… Make sure to really get some good recovery (lots of good food in the right amounts, sleep, water, etc) in this week… SKILL/POWER: Work up over the course of 12-15 minutes to a challenging,
Let’s get better on the rings and with the barbell! SKILL: 10 minutes Work on Ring/Bar Dips and Muscle Ups on the rings… Try out some pull ups, but be careful with the hands from all the Toes 2 Bar yesterday… BARBELL SKILL: 8-10 minutes POWER Snatch Balance
All we need is your name and email and we’ll give you the details on free class.
