Main - CrossFit (No Measure) BB Calf Mash, 2mins per calf 12 Barbell Thrusters 3 Strict C2B w/ Eccentric or just the Eccentric lower starting at chest height. Tight body positions. Snatch Deadlift + Power Snatch w-up Weightlifting 3/3 Snatch Deadlift + Power Snatch (20mins) 3 Snatch Deadlifts w/ bar tracing skin followed by 3 Power Snatch Work on MU or Pull-up variation for the workout between sets. Hang Power Snatch (3 x Max @ 61/43kg, 2 mins rest) Regionals Team Cut the 3/3 Sn. DL + P SN. short at 14mins and immediately begin your 3 sets of Max Hang Power Snatch with 2 min Rests. Metcon Lennox (AMRAP - Rounds and Reps) 12 Thrusters 45/30kg 3 Muscle Ups 14 minute AMRAP *Scale for MU in order is: BarMU, Strict C2B + Strict Ring Dip/ Reverse Push-up, Eccentric C2B + Push-up (Knees on up only) If scaling to Strict C2B or lower focus on quality and range of motion for every single rep. No score chasing. This is now a strength training workout. 10 x :30/:30 Row (10 Rounds for distance) 10 x :30/:30 Row Set the work interval to 30 seconds and rest interval to 30 seconds. Record the 10 work intervals in metres. Re-test and measure increased output over time. Extras
Posted on: Sun, 27 Apr 2014 09:08:14 +0000
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