08.11.15 | CrossFit, Strength & Conditioning, Training Essentials, and Free Class Challenge..

Becky Jet-151

Programming Note. Tonight’s Skills Development Class is cancelled; Coach Kate is on vacation.

CrossFit
Skill:
Rope Climb Technique
+
3×12 GHD Hip Ext w/ :02 pause
3×20 Plank Step Ups

Metcon:
3 rounds for time
Run 250 m.
21 Power Cleans (95/65)
2 Rope Climbs

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
3 x (2+2+2)Shrug + high pull + muscle snatch from knee

3 x (1+1+1+1) Press + push press + snatch balance + OHS
*all snatch grip from behind neck
Technique/Drills:
Muscle Snatch (from knee) + OHS
(1:00-2:00 RI)
3x(1+1) empty bar
3x(1+1) @40%, 45%, and 50%

Snatch balance w/:03 pause (1:00-2:00 RI)
1 x 3 empty bar
2 x 2 @50%, 55%, and 60%

Snatch take off drills (ground – knee)
1 x 3 @60%
2 x 3 @70%

Accessory Work: (Don’t alternate)
Good mornings 3 x 10 light
GHDs 3 x 15

Mobility:
Banded Hamstring Stretch

Training Essentials
Week #2, Class #4

Free Class Challenge.
Invite your friends to join us at 6:30 p.m. tonight.

Posted in Arlington Heights WOD.