July 6th, 2018

Warmup
Side lying db ext. rot. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side
+
Dual KB Jefferson Curl x 4-5 reps x 3 sets @5351

Barbell
Technique Primer:
Slow Snatch Pull + Tall Snatch + Snatch Balance; 3+3+3 x 3 sets — building from the empty bar
A. Snatch from Pause at Knee; 50%x3; 60%x3x2; 70%x3x3
B. Back Squat; OT2Minutes — 70%x3x3; 75%x3x3
C1. Strict Weighted Pull-ups x 5-7 reps x 3 sets
C2. GHD Hip Extensions x 10-12 x 3 sets

Conditioning
20 Minute AMRAP:
5 Rope Climbs
20 Wall Balls (30/20 lb)
250 Meter Run

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3 Comments

  1. Activation: Done

    Barbell:
    A. 75/85/100
    B. 220/225

    Conditioning:
    Subbed 10 Pull-ups + 10 T2B for Rope Climbs, 20#, 300m Run
    4 Rounds. (Really wanted to quit today.)

    Like

    Reply

  2. Working out at Railroad Crossfit in Hudson, NY today
    Barbell
    A. 100/125/145
    B. 235/250
    C1. 35
    C2. 12 reps
    Conditioning
    4 rounds. I second TJ about wanting to quit.

    Liked by 1 person

    Reply

  3. Condtioning
    2+6… dogged it and not happy about it

    Went to Providence Barbell Club this morning and squatted and snatched so I skipped the barbell stuff.

    Liked by 1 person

    Reply

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