05/08/2017

 In Blog, Workout of the Day

“Success is usually the culmination of controlling failure.” –Sylvester Stallone

Monday

Pre-Class Strength Training

EMOM 10:

Odd: 8x Alternating DB Squat Snatch

Even: 50x Double Unders [Work on Achieving DU if you don’t have them!]

3 sets: 1.1.1. Snatch High Pulls [70-80%]

5 sets: 3-Position Hang Snatch (High-Hang Snatch + Mid Thigh + Below The Knee)

*Hold for 2″ at Each Position*

In-Class Session

Primary Strength

Back Squats

4 – 6 – 6 – 8 – 10 – 10

*Rest 90 – 120 seconds between Sets*

Workout of the Day

E3MOM 12 (4 sets):

 16x Heavy DB Box Step-Ups

12x Chest to Bar Pull-Ups

30x Double Unders

Post-Class Accessory Work

3 sets:

60″ Weighted Plank

8x Bent Over Barbell Row [@3.1.1.0.)

12x Weighted Back Extension [2″ pause @ top]

crofton crossfit

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