monday 3.30.15

 

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1) coaches choice

2) Ring L-sit: 4xME

Banded Back extensions: 4×20

Banded rev band fly: 4×20

3) 8 AMRAP

5 power cleans (135/95)

8 pull ups

30 double unders

8 thoughts on “monday 3.30.15

  1. crossfitadmin Post author

    LAB:
    If doing lab, only do lab to day. Don’t take class.

    1) Hang Snatch from Position 1:
    5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg.
    https://youtu.be/AKR2xAzV24E
    2) Front Squat:
    Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.
    3)Stiff Leg Deadlift:
    Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg. https://youtu.be/yOP3Ptp_wm0

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