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09/16/2015

15
Sep

09/16/2015

Clinton Hill – CROSSFIT

QOD

Modern art or classical art?

Strength / Skill

3 Position Snatch (power, hang, floor position) (Power Snatch)

1×1 means you are doing all 3 positions.

We are going to work on that poower snatch and work on getting full extension and really using the hips to get the most power out of our movements.

Three position snatches today – first from the power position, then from the hang position and then from the start position. We will also be working on good technique. When you pull from the ground you want to make sure you pass through the hang and the power positions on your way through.

WOD

Test (6 min):

Max Unbroken Toes to bar

Variations if not testing RX:

– Max Knee to elbows

– Max Knee Raises (Knee Above hip crease)

– Max Floor leg raises (pass 90 degree angle)

Toes-To-Bar (Max Unbroken Toes to Bar RX)

Knees To Elbow (Max Effort Knees to Elbows RX)

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WOD

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

15 DU

10 Sit ups

5 Wall Ball shots (20/14#)

*rest 3 minutes
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Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

15 DU

10 Walking Lunges

5 Chin Ups (supinated grip)

*rest 3 minutes

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Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP

150m Row

10 CTD Push Ups

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