monday 7.24.17

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Two weeks in a row. Well done guys!

3 rnds

:05-:15sec static ring hold

kb front rack walking lunge 12 steps total

BACK SQUAT: 3×8

Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs

2 Rounds

2 AMRAP

500m/400m row

ME burpees over small box

(2 feet must touch box)

REST 4 MIN GO LIKE HELL LEAVE NOTHING!

8 thoughts on “monday 7.24.17

  1. crossfitadmin Post author

    Lab:
    SNATCH GRIP DEADLIFT + LOW HANG SNATCH: 5×1

    Snatch Grip Deadlift to the Power Position then lower the bar to mid shin and perform a Low Hang Snatch.

    Work at 70% of your 1RM Snatch.
    Target 10lbs increase / week if work sets are above 220lbs.
    Target 5lb increase / week if work sets are below 220lbs.

    Reply

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