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Wednesday 02.26.14

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Mike and Matt playing catch, CrossFit-style.


Just as a reminder, please make sure you're doing your best to sign in for the class you actually intend to come to. While it might not seem like a big deal, the more accurate of a sign-in list we have, the better prepared we as coaches can be to make the class run as efficiently as possible. Thanks everyone.


Pre-hab/Skill

A1. KB front rack/waiter's walk, 3x length of rack each arm
A2. MB sit-up throws (DEMO), 3x15
A3. Lateral single leg line hops (DEMO), 3x10 each leg (over and back = 1)

Notes: On the single leg line hops, if you feel like you've got these down solidly, lay a thick band (green/gray) flat on the floor and hop over that without touching it.

101

A. 3-position snatch (hi-hang, below knee, floor), 8 sets, build to AHAP

Notes: 90 second clock.

201

A. 2-position snatch (floor, hi-hang), 8 sets, build to AHAP

Notes: 90 second clock. By going from low to high as opposed to high to low, you end up doing the hang snatch (likely the position of the two in which you can't do as much weight) in a slightly fatigued state, which should force you to get under the bar faster because you won't be able to pull the bar as high. That's the point.

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101 & 201

For time:
10 OH squats, 85% of heaviest from A up to 155/105
12 HSPU
15 C2B pull-ups/regular kipping pull-ups

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Rest 3 minutes

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For time:
12 HSPU
15 C2B pull-ups/regular kipping pull-ups
10 OH squats, 85% of heaviest from A up to 155/105

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Rest 3 minutes

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For time:
15 C2B pull-ups/regular kipping pull-ups
10 OH squats, 85% of heaviest from A up to 155/105
12 HSPU

Notes: Go as fast as possible during each set. Take note of how the order affects your time and fatigue. What can you learn from this? If you don't have HSPU, do 12 HEAVY, strict, standing DB presses instead. They do not need to be unbroken.

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