Main - CrossFit Performance Warm-up (No Measure) 5 x 10/10m Shuttles, 1 hand/ 1 foot over line 5 OH Split Squats (L) 5 OH Split Squats (R) 5 OHS 5 Pull-ups 5 Hand Release Push-ups Snatch Pull demo & practice 5-6 reps of each style Weightlifting Klokov Snatch Pull (OT2M, 10 sets of 3) Performed to target the weaker muscles when pulling from the ground. Start at approximately 1/3rd of your Max Deadlift, max increase is 5/2.5kg per set but form must be perfect. Practice a few light OHS and Pull-ups between sets. Metcon Metcon (Time) 14-12-10-8-6-4-2 for time of: Overhead Squats 60/40 Pull-ups (Jumping C2B) Rx- 50/35kg, Pull-ups Rx+ 70/47.5kg, C2B Pull-ups For those without full OHS perform OH Split Squats. eg in the round of 14 do 7 with right knee down and 7 with left knee down, load appropriately. Metcon (AMRAP - Reps) Extra - On a full minute EMOM5 20 seconds: HR Push-ups 20 seconds: 10m Shuttles 20 seconds Rest Total reps of HR Push-ups and every 10m shuttle section.
Posted on: Sun, 06 Jul 2014 12:23:49 +0000
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