Thursday, 03/29

March 28, 2018

CrossFit Armed – Oly class

Warm-up

Warm-up (No Measure)

4:00 Row as; (set to calories, watching cals/hr rate)

1:00 Full Row (low stroke rate, power out put by feel)

1:00 Leg drive only, full slide (no arm strokes)

1:00 Hip hinge + Arm Stroke, no slide (no leg drive)

1:00 Full Row (focus on as few pulls as possible per calori

e)

+

2x

20 Banded, Reverse Flys

10 Kang Squats

10 Snatch Push Press

Weightlifting

A : Drop Snatch (5×3 as warm-up)

B : Snatch Balance + Paused, OHS (0:03 at bottom) (3×3+1@60%, 3×3+1@65%)

C : Halting Clean DL + Hang Clean (mid thigh) + Jerk (6x 2+2+1 @70%)

D : Clean Pull (4×4@85%)

Squat

Front Squat (6×3 @RPE 8)

*REP 8 = Working weight feels like you have 2 more GOOD reps left in you

Accessories

A) Bench Supported Glute Brdges;

3-4×12 + 0:02 pause @ top

B) GHD Hollow Sit-ups;

3-4×10-12 + 0:02 pause @ parallel

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