CrossFit (Level 2)
Two parter to start the week hitting good positions on both overhead squat and snatch. The second part will be about hitting some intensity at submaximal loads on power snatch within a couple of tough two minute timeframes (weightlifting/conditioning focus).
Couplet of seven rounds of descending reps. Burpee pull ups and front squat (conditioning focus).
More barbell on the menu for this twelve minute AMRAP with a run and a barbell clean complex (conditioning focus)
No barbell today – all bodyweight with a couple of curveballs (gymnastics strength/conditioning focus).
CrossFit Total. Test your back squat, overhead press and deadlift (strength focus).
Be prepared for a tough buy-in and cash-out today of weighted lunges. Sandwiching a five round couplet of bar muscle ups and dumbbell snatches (conditioning focus).
Prowlers out today. Three rounds with rowing, prowler push and shoulder-to-overhead. With a three minute rest to push you harder during the work (conditioning focus).
Weighted pull ups
Hanging core strength
Push up and hollow body hold conditioning
Pull overs and negative muscle ups
Pausing ring dips
Freestanding handstand hold warm up
Kipping mechanics (into butterfly pull ups if appropriate)
Bar muscle ups (prep for Level 2)
Double-unders during rest periods
*note this is a hanging heavy session, if you have grips bring them.
Bench press 1RM test
Back squat 1RM test
Deadlift 1RM test
Olympic Weightlifting Club
Clean & jerk