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CrossFit Level 2 Dec 2-3 ALL CLASSES CANCELED
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
8/8 Quadruped Thoracic Rotations
:20 second Extended Reverse Plank Bridge 50/50ft (15/15m) Single Arm OH DB Carry
10 DB Goblet Cossack Squat
AA: Warm-up (No Measure)
Weightlifting primer: Empty Barbell
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch Balance
into ..
4 Sets Muscle Snatch + High Hang Snatch + Snatch Balance
Building loads on each set
*Focus developing speed through the middle and strong overhead position in the bottom of the squat
B: Snatch (Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps)
C: Metcon (Time)
"Up to Speed"
For Time
22-16-10
Alternating DB Snatch (Rx50/35, S 40/25)
Step-Down Box Jumps (Rx24/20, S 20/16″)
Goal: 4:00-7:00 minutes
Time Cap: 8:00 minutes
Primary Objective: Unbroken Alt DB Snatch Secondary Objective: Achieve fastest overall time
This is meant to be a sprint and the goal is to maintain unbroken Alt DB Snatches. Stay consistent and fast on the Box Jump. Focus on full extension on top of the box before stepping back down as well as full extension on Alternating DB Snatch for successful reps.
Stimulus: Glycolytic / Sprint Couplet
RPE: 7/10
Published by: Breanne Feudale in Uncategorized