monday 4.24.17

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warm-up:

4rnds

100ft kb suitcase carry (alt arms per rnd)

8 goblet squats

2 fs + jerk @ 65-70% 1rm fs 5×1

3 rnds (same weight as last week)

15 thrusters (fast unbroken)

10 bar facing burpees

11 thoughts on “monday 4.24.17

  1. crossfitadmin Post author

    1. HIGH HANG SNATCH
    5×2
    Work at 60% of your 1RM Snatch. To start execute a Snatch Grip DL to the Power Position. After completing the first rep, lower the bar back to the power position.
    Target 10lb increase / week if work sets are above 220lbs.
    Target 5lb increase / week if work sets are below 220lbs.
    https://www.youtube.com/watch?v=DvOVEGebw7U

    2. STIFF LEG DEADLIFT
    3×8
    Work at 60% of your 1RM Deadlift. Keep the weight consistent across the work sets.
    Target 10lb increase / week if work sets are above 285lbs.
    Target 5lb increase / week if work sets are below 285lbs.
    https://www.youtube.com/watch?v=yOP3Ptp_wm0

    Reply
  2. Anna

    Snatch 110# – didn’t DL bc my back is tight from Saturday. I’ll do it tho.
    Fs+jerks 145#
    Wod 5:59 @ 80#
    25 strict c2b
    then running/wall balls

    Reply
  3. Guido

    Power Snatches felt good so I worked to a heavy 1.1 hit 205 for a PR
    235 squat/jerk
    WOD 5:08rx then watched Arnie Fraser crush life

    Reply

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