wednesday 31st, 2018

CrossFit 972 – CrossFit

Weightlifting

Snatch (9min emom)

Min

1-6reps @50%

2-5reps @55%

3-4reps @60%

4-3reps @65%

5-2reps @70%

6-4reps @65%

7-3reps @70%

8-2reps @75%

9-1rep @80-90%

rx athletes follow the percentages. athletes less familiar with the movement will stay at a moderate weight perform triples every minute on the minute focusing on solid tech.

b: Snatch Grip Deadlift (10min build to heavy dbl)

snatch grip width on barbell. slight bend in knees. keep his high and pull with posterior chain. little to no leg drive.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min amrap

200m run

10 toes to bar

10 kb swings 53/35