FRIDAY
This Saturday 10 am open gym time will be dedicated to the CrossFit Total. This is not a coached class. The CrossFit total is:
- Sum of the Best of Each Lift
- Back Squat
- Shoulder Press
- Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session.
If you don’t want to do the CrossFit Total, I will be there coaching gymnastic elements such as muscle up progression, kipping T2B and K2E, pull ups ect.
We are snatching today! Let’s dial in on technique before hitting that heavy single. If your form is compromised, don’t go heavy. If you have not taken Mike R’s weightlifting class held every Wednesday night at 6:15, make a point to come in and train with him.
STRENGTH:
Snatch (power or squat)
1/1/1/1/1
METCON:
“Snake Bite”
Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups
__________________
Option C:
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups
COOL DOWN:
10 minutes at an easy pace on Assault Bike