In Blog, Workout of the Day

“I make time to exercise. It’s not being indulgent. I think it’s got a lot to do with your ability to manage properly and stay focused. There’s no doubt about that.” –Ginni Rometty


Pre-Class Open Prep Work

Snatch Work [Set a 30 minute clock and finish in that timeframe]

2 x 2 High Hang Snatch [50-60%]

2 x 1 Hang Snatch [65-75%]

3 x 1 Snatch [75%-80%]

EMOM 12: 1 x Snatch Building from 85 to 95%

Split Jerks EMOM 8: 1x  [Build from 55%-95%]

In-Class Session

6 Rounds for Time:

500m Row

12x Plate to Overhead 45/35 [Athlete: Use Double DB 55/35]

12x Overhead Walking Lunges 45/35

Post-Class Accessory Work

3 sets:

10x Barbell Hip Thrusts @1.0.x.3.

Chest Supported DB Rows x 10

Face Down Snow Angels x 20 (Slow and Controlled)

GHDSU x 20

crofton crossfit

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