18
Jul

Friday 7/19/19

By: 321go Leave a Comment

Extended Warm-up

EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

4 ROUNDS FOR QUALITY (16′ TIME CAP):

5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

17
Jul

Thursday 7/18/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND

P1: Bike

P2, Complete Full Round

5 Inch Worms

5 Behind the Neck Snatch Press with PVC

5 Behind the Neck Snatch Press from ¼ squat (PVC)

5 Sots Press (PVC)

1 ROUND

P1: Bike

P2, Complete Full Round

5 Overhead Squat

5 Jumping Squat PVC in Back Rack

5 Cossack Squat PVC in Back Rack

5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)

SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS

1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (2 Rounds for reps)

EMOM x 12 MINUTES*

MIN 1 – 0:45 Max Power Snatch (95/65)

MIN 2 – 0:45 Max Cals on Rower

*0:15 Mandatory rest after each 0:45 work period.

SCORE: Record LOWEST number of Power Snatches and Calories each achieved on any two rounds