CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!
Email [email protected] if you’d like to volunteer!
2 Snatch Grip Deadlift (Not just Sn. Grip DL but, passing through positions of Snatch Pull)
1 Snatch Pull
Rest 90 seconds between rounds. Use 50% Snatch 1RM.
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM (no more than 3 attempts)
12-9-6-3 Reps For Time:
Run 400m (at the start of each Round – 4 total)
Hang squat Cleans (50% Clean 1RM)
Box Jumps (24/20)
Time Cap = 15 minutes
Post Back Squat Loads and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. Perform a total of 5 rounds with 90 seconds rest between rounds. Complete 2 Snatch Deadlifts, stopping at 2nd position on the way up, and then a Snatch Pull each round. See video below for a demo.
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, run 400m at the start of each round. Use 50% of your Clean 1RM and go from the 1st position for the HPCs. Don’t rebound off the floor on your box jumps.
Today’s Skill Work Demo