Wednesday 5.10.17

Essentials:
A.
7 Sets
3 Hang Muscle Snatch + 3 Hang power Snatch + 3 Overhead Squats PVC , Training bar or Empty Barbell
On the 2min marks
Or ADAPT

B.
4 Rounds For Time:
Alternating Dumbbell Power Snatch x 20 reps
Hanging Knee Raises x 15 reps
Incline Push Up x 10 reps

Fitness:
A.
7 Sets
Snatch x 3@70-80%, 2@80-90%,1,1,1@90%, 2@80-90%, 3@70-80%
On the 2min marks
Or ADAPT

B.
4 Rounds For Time:
Hang Power Snatch x 20 reps 85/55
Toes to Bar x 15 reps
Handstand Push Up x 10 reps

Performance:
A.
7 Sets
Snatch x 3@70-80%, 2@80-90%,1,1,1@90%, 2@80-90%, 3@70-80%
On the 2min marks
Or ADAPT

B.
5 Rounds For Time:
Hang Power Snatch x 20 reps 95/65
Toes to Bar x 15 reps
Handstand Push Up x 10 reps

Competitor Session 2:
A.
5 Sets
Overhead Squat x 1 rep
Tempo 10.10.x.0
50-60%
Rest 2min

B.
3 Sets
Banded Snatch Deadlift x 5 reps
85% of Snatch + Red Band
Rest 2min

C1.
3 Sets
Behind the Neck Snatch Grip Sots Press x 5 reps
Rest 1min
C2.
3 Sets
Weighted Plank x 1min
Rest 2min

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from No Excuses CrossFit