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Friday 140808

 

Remember that House of Brews is hosting their shindig this Friday evening. Please be flexible with your parking in the afternoon. After all, you are coming to the gym to workout so having to walk a few extra yards shouldn't really put a damper on things anyway.
Fitness

A. Snatch, all reps @ 70%, 3x2 high-hang, 3x2 below knee, 3x2 full (from floor), 1:30 clock

Notes: For the snatches today, you will be working at 70% of your 1RM snatch for each position. In the high hang, work on pulling yourself under the bar. While pulling from below the knee, work on a smooth transition around the knee. Then put it all together for your 3 full ROM sets. No misses!

B. Front Squat, 3x8-10 @ 65%, 3:00 clock

Notes: For B, make sure you get at least 8 reps! If you can’t get 8 reps at 65% then drop down in weight.

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For time:
21-15-9
HSPU
C2B pull-up

Notes: 15 min cut-off. HSPU scaling options are as follows (most difficult to least difficult): decline pushups (feet above hands), HR pushups, regular pushups, incline pushups (hands above feet).

Performance

A. Heaving snatch balance (DEMO), build to tough but perfect double in 10 min

Notes: Do not ride these down but rather catch the bar as close to the bottom of your squat as possible. "Tough but perfect" means it should be hard but if you start catching it high and then squatting, you're not doing it right and it's not perfect so back the weight off.

B. Hang snatch, build to a max in 10 min

Notes: Above knee start position. If you're really feeling it, go for something. If not, just get in some reps at a challenging but doable weight.

C. OHS 3x3 @ 33X1, 3:00 clock

Notes: Build to heavy. Notice the tempo. Three seconds down, three seconds in the absolute bottom of the squat (stay tight!), stand.

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For time:
12-9-6
clean (squat), 185/115
strict pull-up

Notes: "Grinder" pace. What's a grinder you ask? Read this.

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