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)
    • toes-to-bar


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)

Romanian deadlifts

    • 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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by admin in WOD

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