CrossFit – Tue, Nov 5
Week 2 of 8: Nerves of Steel Cycle.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Designed to build our top end strength and improving “ aerobic engine” as we build strength in conjunction with conditioning.
Warm Up
Snatch + Hang Snatch + High Hang Snatch (Weight)
Do a set every 1:30
Snatch + Hang Snatch + High Hang Snatch @68% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @70% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM
Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1RM
Metcon Warm Up
8:00 Moving Through
1:00 Cardio
5 Strict Pull Ups (Singles)
4 Deadlift
3 Hang Power Clean
2 Shoulder to Overhead
*Increase weight
-then-
1 Set at pace
1 Half Rope Climb
3 Deadlift
2 Hang Power Clean
1 Shoulder to Overhead
Big Daddy (Time)
5 Rounds
3 Rope Climbs
1 Round of Heavy DT (185/125)
Time Cap: 15 Minutes
DT: 12 Deadlifts 9 Hang Power Cleans, 6 Shoulder to Overhead
Accessory/Gymnastics (AMRAP – Reps)
3 Rounds of:
1 Minute Unbroken GHDs
-rest 1 minute-
accumulate :30 L Sit Hold on paralletes
Crossover Symmetry
Banded 7s
Hip Halo
Barbell Prep
Burgener Warm Up (Snatch)