Home of CrossFit Sanctify!
0 Comments

Tuesday 141111


To all of those who have served or are currently serving their country, both within and outside of the Sanctify community, we thank you on this day. You have given more than most of us can comprehend to allow us to do what we often take for granted. Thank you Veterans!
Fitness

A. Press: 6x5, build from last week, 2:30 clock
B. Snatch: 5x3 TnG, AHAP with PERFECT technique, 1:15 clock
+
4 rounds for max reps:
1 min AMRAP KB C&J, single KB, 24/16
1 min AMRAP Pull-ups
1 min AMRAP HRPU

Performance

A. EMOM x14:
odd – 3-4 deadlifts @ 60% of 1rm + 20 DU
even – 2-4 MU
B. EMOM x14:
odd – 8-10 no push-up burpee box jump over, 24/20″
even – PS cluster 1.1.1
C. EMOM x14:
odd – PC and jerk 1.1.1 @60% of 1rm
even – Row 12cals

Notes:
– record weight and reps for deadlift and MU
– pick weight for PS that is snappy (1.1.1 = no TnG)
– work on TnG from PC to jerk; drop the bar from top each time

Comments

0 Comments