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Wednesday 03.26.14

One week left. I'm very proud of all of you for not just the effort you've put into the last four weeks, but also the way you've pushed each other to do things you might not do otherwise and how you've rallied around each other and celebrated each other's victories. Let's finish strong.


Pre-hab/Skill

A1. KB front rack/waiter's walk, 3x length of rack each arm
A2. Step-up jumps (DEMO, the box doesn't need to be that high but that's the type of explosiveness I want), 3x20 alt'g (10 each)
A3. 1/2 kneeling MB rotational throws (DEMO), 3x10 each

Notes: After the first or second set of A1, try doing a double waiter's walk.

101 & 201

A. 3-stop snatch pull + high hang snatch (DEMO), 6x3, build to AHAP

Notes: 2 minute clock. Watch the demo. Stop for a full 2 seconds at each position (1" off floor, below knee, high hang). From the high hang position there should be no re-bending prior to the snatch. Just pause for your 2 seconds and then explode up. Don't dip again. You may drop the bar between reps but immediately re-grip and go into the next rep. You likely won't be able to get very heavy as a result. That's ok because the focus is on proper positioning and crisp technique.

+

5 min AMRAP:
1 muscle-up
10 double unders
2 muscle-ups
20 double unders
3 muscle-ups
30 double unders
etc...

+

2.5 min rest

+

5 min AMRAP:
2 alt'g DB snatch, 50/30lb (1 each)
2 box jumps, 24"/20" (any style)
4 alt'g DB snatch
4 box jumps
6 alt'g DB snatch
6 box jumps
etc...

+

2.5 min rest

+

5 min AMRAP:
3 thrusters, 95/65
3 t2b
6 thrusters
6 t2b
9 thrusters
9 t2b etc.

Notes: We'll split the class up based on numbers, with people starting at each of the three AMRAPs. Regressions for the muscle-ups should be: muscle-ups->ring dips->planche push-ups->push-ups. Scale all weights as needed.

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