07.28.15 | CrossFit, Strength & Conditioning, Skills Development, Trainining Essentials, and Free Class Challenge.

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CrossFit
Skill:
Snatch Progression
+
EMOM x 10:00
Odd: 20-40 Double Unders
Even: 5 Snatches (95/65)

Metcon:
80 cal Row
40 Push Press (135/95)
80 Deadlifts (135/95)
*15:00 CAP

Strength & Conditioning
Specific Warm Up (pvc/empty bar)
3x(2+2+2) Shrug + High Pull + Muscle Snatch
2×8 High pull drop drill (pvc)

Technique Drills
Shrug + High Pull + Power Snatch from Power Position (:30 – 1:30 RI)
3x (1+1+1) empty bar
3x (1+1+1) @45/50/55%

Snatch PP + Snatch Balance (:30 – 1:30RI)
3x (1+1) empty bar
2x (1+1) @50/55%

Front Squat (1 – 2:00 RI)
4×3 @70

Snatch from Power Position – Knee transition w/ shrug
2×5 empty bar
2×5 @40

Accessory Work (Don’t Alternate)
Farmer’s Carry 250 m.
Single-leg Half Moon Balance 3x:30 each leg

Mobility
Traps: Strapped Lacrosse ball
Triceps: Roll on empty barbell

Skills Development
Rope Climbs

Training Essentials
Week #1, Class #2

Free Class Challenge
Invite your friends to join us Tuesday at 6:30 p.m. or Saturday at 9 a.m.

 

Posted in Arlington Heights WOD.