Sunday 5.12.19 CrossFit

Box Brief

5/23 Summer Slim down virtual seminar
Pre-registration for class, now open 7 days in advance
Weekly CFML Newsletter

CROSSFIT

STRENGTH

Oly Skill Work x EMOM 12
Squat Snatch @ 60%

METCON

“Scout”
In 30min Complete:
Rope Climbs, Accumulate 100′
– Then –
4k Row

ENDURANCE

METCON

0-10:00
2K Row
12:00-30:00
AMRAP 18
20 Ball Slams
20 MB OH Walking Lunges
40 Russian Twists w/ MedBall

WHITEBOARD BRIEF

– Skill #1: Athletes are spending 12 minutes working on the snatch. Keep loads around 60% working 1-3 reps per set. As Athletes progress to 60% they can start with sets of 3 and move to sets 1-2 as they see fit. This is a full squat snatch. Unless a power variation is needed.
– Skill #2: Spend 10 Minutes on either pull-ups or rope climbs. Sets should be small and reinforce good technique.
– Metcon: Work on having perfect rope climb and rowing form keeping effort between 60-70% effort.

By | 2019-05-11T17:34:21-04:00 May 11th, 2019|WOD|Comments Off on Sunday 5.12.19 CrossFit