04/10/2017

 In Blog, Workout of the Day

“The thing about inspiration is that it takes your mind off everything else.” –Vikram Seth

Monday

Pre-Class Strength Training

Snatch Accessory Work

4 sets:  2x [1x Snatch Grip Push-Press + 1x OHS]

4 sets: 2x [1x Snatch Balance + 1x OHS]

4 sets: 1x Behind the Neck Jerk + 1x OHS (Build to Heavy)

In-Class Session

Primary Strength Work

Take 20 Minutes to Establish a 1RM Back Squat

Strength Conditioning Work

4-5 sets for Quality (Move with Proper Positioning and Bracing):

20x  Unbroken Weighted DB Lunges [On the side of Moderately Heavy]

20x Renegade Rows [Every 5 reps perform 3-10 Push-Ups]

Post-Class Accessory Work

Gymnastics Strict and Core Work:

3 sets:

7-15 Strict HSPU

10-20x Horizontal Ring Rows …followed by a 20 second Hold at Sternum

crofton crossfit

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