Thursday June 8, 2017

(Bruce did a great job on these deadlifts.  He was specifically working on holding his back flat during the starting position and throughout the range of motion.  His focused effort resulted in the best looking deadlifts he has every done at CFJ.  Small adjustments result in huge benefits.)

Strength Session:

Part A: Snatch Grip Deadlift

6 sets x 3 reps @ 110% of your 1RM Snatch

(that percentage is not a typo.  Practice a good setup for your snatch and a powerful explosion into your fully extended position)


Part B: Snatch Balance

6 sets x 3 reps @ 65% of your 1RM Snatch


Level 1 &  2 WOD:

Every minute on the minute x 10 minutes:

Odd minutes: 5 Push Press @ 85% of your 1RM

Even Minutes: Row 15/12 calories



“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

MOD 1: 13/11 Calories

MOD 2: 11/9 calories

MOD 3:  9/7 calories