01/30/2017

 In Blog, Workout of the Day

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” –Anthony Robbins

Monday

Pre Class Strength Training

3 x 2 [1x Snatch-Grip Push-Press + 2x OHS]

4 x High Hang Snatch x 2 Reps

4 x Hang Snatch x 1 Rep

4 x Snatch x 2 Reps

In Class Session

Kipping and Toes to Bar Skill Session

Novice: 3 sets of 5-8 Kips Swings

Intermediate: 3 sets of 5-8 Knees to Elbows

Advanced: 2-3 Sets of 5-8 Toes to Bar

Workout of the Day

At 0:00 complete the following…

21-15-9

Toes to Bar / Anchored Toes to Bell

Shoulder to Overhead [135/95; 95/65]

At 12:00 complete the following…

21-15-9

Power Clean  [135/95; 95/65]

Wall Ball Shots [20/14 to 10 foot target]

Post Class Accessory Work

3 sets:

6-10 Feet Elevated Ring Rows @3.1.x.2.

8 x 2 DB Bulgarian Split Squats @3.1.1.1.

45-60″ Hollow Hold

crofton crossfit

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