04/24/2017

 In Blog, Workout of the Day

“No matter how good you are at planning, the pressure never goes away. So I don’t fight it. I feed off it. I turn pressure into motivation to do my best.” –Ben Carson

Monday

Pre-Class Strength Training

4 x 3 Snatch Press From Receiving

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

E2MOM 12: 1x Snatch + 2x Overhead Squats [70%+]

In-Class Session

Primary Strength Work

E2MOM 16: Back Squats

1&2: 8x [50%+] 3&4: 6x [65%+] 5-8: 4x [80%+]

Workout of The Day

4 Sets:

45″ Jumping Empty Bar Squats [Scale without Bar]

[15″ Rest]

1 Minute Calorie Row

[90″ Rest and Repeat]

*Score is Total Reps – Squats and Calories – Completed*

Post-Class Accessory Work

3 sets: 100ft Heavy Sled Drag [Rest: Work = 1:1]

3 sets:

6 x 2 Single Leg RDL [@4.1.1.1.]

8 x Glute Ham Raise + 12 x Hip Extensions

45″ x 2 Side Planks

crofton crossfit

Recent Posts