monday 7.31.17

3 rnds

80 ft bear crawl

8 air squats (5sec down 3 hold 3 sec up 0 pause)

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

20/16 cal bike

30 cal row

400m run

50 du

8 thoughts on “monday 7.31.17

  1. crossfitadmin Post author

    before:
    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.

    Gymnastic practice:
    pulling. muscle up/bar mup/ c2b/ pull ups
    OTM 8
    -pick something you need work on then a number you know you can hit
    -this is skill work making the movement perfect

    Reply

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