Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning TONIGHT Wednesday, April 19th at 7 pm!
power snatch+hang snatch+2 overhead squats
- to a heavy single
hang snatch+2 overhead squats
- 3-5×1 @ max power snatch+hang snatch+2 overhead squats
- power snatches (75/55)
Accessory Strength/Size/Skill (“S3“):
(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)
- 3-5×5 (snatch grip) (start at final hang snatch) (30X0 tempo)
close-grip bench press
- 4×8-10 (2020 tempo)
– one work set every 3 min.
incline dumbbell bench press
- 2-3×12 (1010 tempo)
Accessory Speed/Stamina (“S5“):
(to be performed outside of class on your own)
15 min. run/bike/row @ 80%
Review movements here: http://www.divisionstcrossfit.com/movement-glossary/
Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/
Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/
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