20180112

S/S/S:

Pausing (2 sec at knee) Snatch

2X70%, 2X75%, 2X80%

 

based on 13Dec 1RM

So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE! as you drop under the bar and catch at the bottom of the OH squat.

 

WOD:

EMOM 6 min

Odd – 10 Front Squat (155/110)

Even – 100 M Run

 

Rest 2 min, then…

 

EMOM 8 min

Odd – 35 GHD Double Unders

Even – 7 Russian Kettlebell Swings, (70/53)

 

Scaling Options:

FS -> 135/95 ->115/85

Run-> 125M Row

GHD -> Ab Mat sit up

KBS -> 53/35 ->35/25

 

Cool Down:

Leg Bleeds – 2 min

 

Banded hamstring stretch – 2 min per

2 thoughts on “20180112

  1. Hello,

    My name is Jasmine. I’m a military spouse and I was interested in taking your crossfit classes. I have done crossfit for about 2 years and was wondering if I still had to attend the fundamental classes, or if I could just jump in one of the regular classes. And if so, when would be a great time to swing by.

    Thanks so much!

    Like

    • Hi Jasmine! If you’ve already done CrossFit in the past, you’re more than wlecome to jump into the Open class. Just get with the coach about 10 minbefore class to get your waiver signed.

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s