CFL #1009

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds

2:00 Bike

15 Goblet squat

15 Ring Row

10 Half kneeling Single arm dumbbell press R/L

Olympic Lifting

Snatch Push Press + OHS + Snatch Push Press + OHS (3 sets of: 1 SGPP + 1 OHS + SGPP + 1 OHS)

3 sets of: 1 Snatch Grip Push Press + 1 OHS +1 Snatch Grip Push Press + 1 OHS

– Work up to a heavy in 3 working sets.

– focus on form and don’t add weight unless it feels good and looks good.

– Hit a set every 1-2 minutes

Snatch Balance (Work up to a heavy single in 10 mins.)

Be fast under the bar and work on consistent landing of the feet.

Strength Phase

In The Hole Front Squat (Work up to a heavy 3 in 5 working sets)

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.

Explode out of the hole, smooth transition down and reset after each rep.

– Hit a set every 1-2 minutes

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