In Blog, Workout of the Day

“Success seems to be largely a matter of hanging on after others have let go.” –William Feather


Pre-Class Strength Training

Snatch Work

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

3 x 2 High Hang Snatches (50-65%)

3 x 1 Hang Snatch (65-75%)

4 x 1 Snatch (75-85%)

Shoulder Cycling For Time:

20x STO [165/105]

(Rest 60 seconds)

25x STO [125/85]

(Rest 60 seconds)

30x STO [85/55]

In-Class Session

4 Rounds for Time:

500m Row

50x Wall Ball Shots [20/14# to 10ft.]

25x Burpees Over the Erg

*Teams of Two Break up the Reps*

Post-Class Accessory Work

3 sets:

10x Barbell Hip Thrusts @21×1

100ft x2 Suitcase Carry

60 seconds prone Chinese Planks

crofton crossfit

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