Tuesday's WODs and Week 2/Day 2 Strength!

June 13, 2017

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

STRENGTH:

A)

Front rack holds @ 130% 1RM front squat x 10sec x EMOM-9

 

Notes:

Keep a nice thoracic extension and an active stance (glutes turned ON), deep breaths.

 

B)

Snatch balance @ 60-70% x 4 x 4

 

Notes:

Try to only load posterior chain on the dip.  Hips slide back a couple inches, then aggressively extend the hips and punch the bar with your traps, catching in a power position and riding it out as deep as necessary.  A proper snatch balance can get heavier than a 1RM snatch.  This is not a drop snatch, there should be a small dip with this movement.

 

 

 

WOD:

 

5 RFT:

100m Run

3 Squat Snatches 95/135

1 Rope Climb

 

 

 

CrossFit Endurance (6am)

 

WOD:

 

30 minute AMRAP:

10 Calorie Bike

11 Squat Thrust Broad Jumps 4/6’

12 Marching Lunges

13 Calorie Row

14 Single Leg V-ups, alternating

 

 

 

 

 

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