Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Pausing Split Jerk
3x2 @ 50-60% of your 1RM Split Jerk
*Pause in the dip for :02, pause in the catch for :02
*Dial in your footwork here and get comfortable driving under the bar.
Split Jerk
4x2 @ 65-80%
*Build from your Pausing Split Jerk with great technique.
WOD:
9-6-3
Power Snatch
Burpee Box Jump Overs 24”/20”
12-9-6
Power Snatch
Box Jump Overs
15-12-9
Power Snatch
Burpees
Weight 75/55
GOAL: 12:00-20:00
SCALING:
POWER SNATCH
Reduce Volume
Reduce Weight
Hang Power Snatch
DB
BOX JUMP OVERS
Shorter box
Step Up and Overs
COMP:
Weight
9/6/3 - 115/85
12/9/6 - 95/65
15/12/9 - 75/55
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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