Warm-up [10 Minutes Allocated] For Form *First round as a group then in remaining time, as many rounds 4 Hang Snatch Pulls 3 Hang Power Snatch 2 Power snatch (slow rise off the ground) 2 OH Squat 10 90/90’s 10 prone floor angels 5 Hamstring walk outs Power Snatch (Spend 15minutes Warming up a heavy…
Overhead Squat (Find your 3RM Overhead Squat) Recommended Rep Scheme for warmup: 5 x 50% 5 x 50% 5 x 75% 3 x 85% 3 x 90% 3 x 95% Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
Overhead Squat (3, 3, 3, 3, 3, 3) CrossFit Games Regionals EVENT 5 (Time) 21-15-9 reps for time of: Muscle-ups Single-arm overhead squats Men use a 30kg Women use a 20kg Time cap: 11 minutes
am & 6:30pm Classes – Please be mindful there is no Dumping bars. That really goes across the board, the underlining objective today is to improve your movement patterns. The weight can not be heavy to achieve that. The weight needs to be light enough to put into action the cues that the coaches give…
Overhead Squat (2, 2, 2, 2, 2, 2, 2, 2, 2, 2) @85% of 1RM *Use the same weight Metcon (AMRAP – Reps) In 8 minutes complete as many reps as possible 3 Power Snatch 5 Overhead Squats 70 Double unders Weight: 45kg/30kg
Overhead Squat (2, 2, 2, 2, 2, 2, 2, 2, 2, 2) @85% of 1RM *Use the same weight Metcon (AMRAP – Reps) In 8 minutes complete as many reps as possible 3 Power Snatch 5 Overhead Squats 70 Double unders Weight: 45kg/30kg
The Other Total Clean Bench Press Overhead Squat Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
The Other Total Clean Bench Press Overhead Squat Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#
Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…
