CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at the track)
Tim Slater is good at snatching! He hit 200# for his last single on Monday!
Strength
Every 3 minutes, for 15 minutes (5 sets)
Unsupported Seated Strict Press (6-8 reps @ 2111)
Aim to increase weight each set and be sure to hold that lockout overhead for 1 second each rep.
Use the time between sets to stretch calves and hip flexors.
Use the time between sets to stretch calves and hip flexors.
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.
For Strict Pull-Ups, modifications can be either a light kip, strict with bands, or ring rows.
Russian Swings should be done in no more than 3 sets each round. Feel free to pick a challenging weight, as long as form remains strong.
For Strict Pull-Ups, modifications can be either a light kip, strict with bands, or ring rows.
Russian Swings should be done in no more than 3 sets each round. Feel free to pick a challenging weight, as long as form remains strong.