Main - CrossFit Heavy double indicates taking the exercise to the heaviest weight for a double that can be managed in that training session. This is determined simply by gradually increasing the weight until that criterion is met without any failed attempts. If an attempt does fail, but the reason for failure is obviously technical in nature, the athlete can make another attempt. Otherwise the loading increase should stop when the athlete completes a set he or she is confident is approximately the best possible at that time. View Public Whiteboard: bit.ly/1kzW03j Dynamic # 2 (No Measure) 150 High Knee Jump Ropes Wrist Circles x 10 Elbow Circles x 10 Shoulder Dislocates x 10 Over & Back & Bear Hugs x 10 Upright & Bent Torso Rotation x 10 Iron Cross x 10 Scorpion x 10 Walking Lunge With A Twist x 10 Cossack x 10 Power Snatch (20 min to work to a heavy double) If you have time left, EMOM with 80% of the above double Tall Snatch (10 min to work to a heavy double) The tall snatch is simply the third pull of the snatch. It is begun with the lifter standing tall with no bend in the knees. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the overhead squat position. Metcon (AMRAP - Rounds and Reps) 10 Min AMRAP 7 Hang Power Snatch 85/55 30 Ball Slams 20/14 7 TTB
Posted on: Fri, 02 May 2014 06:09:53 +0000
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