08/22/2017

SCHEDULE ALERT:
Fitness/Teen classes scheduled for Tuesday the 22nd & Thursday the 24th
have been cancelled. As an alternative, please attend the 6pm CrossFit
classes. Scaling/modification options will be available. Thank you for your
understanding. We apologize for any inconvenience. Have a great weekend!
2017 Summer Training Cycle
Week 10
Warm-up:
Banded Overhead Extension/ side body rotation
Banded upper anterior chain opener
PVC Pass through/drop snatch/high hang snatch/ overhead squat
Weightlifting:
Snatch Balance (2-2-1-1-1)
Every :90 for 7:30- build to todays best perfect single
1 Power Snatch + 1 Full Snatch from the mid-hang

every :90 for 7:30
build to best set for the day over 5 sets
Metcon (Time):
For total working time

12 Power Snatch (95/65)
12 Toes to bar

rest 1:20

9 Power Snatch (115/75)
12 Toes to bar

rest 1:20

7 Power Snatch (135/85)
12 Toes to bar

rest 1:20

5 Power Snatch (155/95)
12 Toes to bar
400 m run

score total working time-
subtract 4:00 of rest
load own bar during rest period-
(% on snatch loads no more than 55%/65%/75%/85%)

 

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