Over All Dynamic Body Activation (wrist, front rack)
"Tabata " Core Alternate 8 Sets of :
:20 Banded various pull apart
:10 Rest
:20 Banded Hollow rocks
3 sets of:
10 PVC pass throughs
10 PVC shoulder presses
10 PVC front squats
10 PVC good mornings
10 PVC muscle snatches
Hang power clean
Power clean
Jerk
Cycling
LOADING AND CYCLING | 10:00
Athletes must choose and practice snatch or clean and jerk.
3 sets:
6 unbroken reps (increase weight each set)
Review the pacing of a single repetition
1 rep every :10 = 5:00 time.
1 rep every :15 = 7:30 time.
1 rep every :20 = 10:00 time.
1 set:
3 single-reps, 1 rep every :10
1 set:
3 single-reps, 1 rep every :15
30 Clean and Jerks, 135# / 95#
For time:
30 snatches (75/115 lb)
BEGINNER
For time:
30 snatches (55/75 lb)
INTENDED STIMULUS
6:00 or less for Grace or Isabel.
Classic CrossFit benchmarks. Moderately loaded weightlifting-sprint tests that will build top-end power output. Isabel is a benchmark specifically aimed at our snatching monthly focus.
Pick only one, Grace or Isabel, to complete.
Use a loading that you can perform repeated sets of 6 reps in a row or more, regardless of strategy. Power or squat variations are permitted for the snatch or clean.
Unless you are set on establishing a new PR, choose the option that targets a weakness for you.
400-m overhead plate carry
:45 band pull-aparts
:30 lacrosse ball mash on foot/side
For time:
30 clean and jerks (75/115 lb)
BEGINNER
For time:
30 clean and jerks (55/75 lb)
INTENDED STIMULUS
6:00 or less for Grace or Isabel.
Classic CrossFit benchmarks. Moderately loaded weightlifting-sprint tests that will build top-end power output. Isabel is a benchmark specifically aimed at our snatching monthly focus.
Pick only one, Grace or Isabel, to complete.
Use a loading that you can perform repeated sets of 6 reps in a row or more, regardless of strategy. Power or squat variations are permitted for the snatch or clean.
Unless you are set on establishing a new PR, choose the option that targets a weakness for you.