01/27/2016

 In Blog, Workout of the Day

“Be sure to take the most direct route to your dreams. Never take your eyes off your goal, or you will loose course. Never look back in sorrow, or you will trip.” –Joe Brown

Friday

Pre-Class Open Prep Training

Take 20 minutes to Build to a 1-RM Hang Snatch 2-in Below the Knee

[Pause for 2 seconds @ 2 inches below the knee]

EMOM 12: 1x Snatch @ Max Weight achieved with Hang Snatch

In Class Session

Barbell Cycling Practice: Power Snatches

E2MOM Perform…

Set 1 (Minute 0-2): 8x [Moderately Heavy: 185-165-135-115-95-65]

Set 2 (Minute 2-4): 12x [Moderate: 165-135-115-95-65-45]

Set 3 (Minute 4-6): 16x [Moderate Light: 135-115-95-65-45]

Set 4 (Minute 6-8): 20x [Light: 95-65-45-35-25]

Workout Of The Day

30/20x Box Jumps [24/20″]

15x Bar MU / Burpee-Pull-Ups / 10x Asst. PU or Ring Rows + 10x Push-Ups

20/14x Box Jumps [24/20″]

12x Bar MU / Burpee-Pull-Ups / 10x Asst. PU or Ring Rows + 10x Push-Ups

10/8x Box Jumps [24/20″]

9x Bar MU / Burpee-Pull-Ups / 10x Asst. PU or Ring Rows + 10x Push-Ups

Post-Class Accessory Work

3 Sets:

200ft Heavy Sandbag Bear Hug Carry

8x Facedown on Bench I, T, Y’s @2.1.1.1.

crofton crossfit

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