Wednesday 1.10.18 CrossFit

Strength

“3 Position Snatch” 6×1
Every 2min, 6 x 1 + 1 + 1 @ 50-60%.
high hang + hang + below the knee
Intent: Same position work from last Thursday, expect today we want to go slightly heavier than our heaviest load achieved last week. The emphasis is still on technique.

Metcon

3 Rounds
10 Strict Pull-ups
20 SDHP (55,35)
Run 400m
-Rest 90s-
L2: (45, 25) (Band Assisted Chin-ups)
L1: (35, 25) (10-15 Ring Rows per round)
Score = time + rest

Intent: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your pace.

$ Out

1a) Banded Hammer Curls: 3×12
1b) 1 1/4 KB Tricep Extensions: 3×10
1c) 1 Banded Alphabet on each side
By | 2017-12-30T13:03:00-05:00 January 9th, 2018|WOD|Comments Off on Wednesday 1.10.18 CrossFit