Sunday Nov 23 2014 – Comp Group

Sunday Nov 23 2014 – Comp Group

Warm up

Some dynamic movements
A little rowing

2x
10 x Med Clean
10 x Reverse Lunges (each side)
10 x Strict Press dowel/bar
10 x Strict Muscle Snatch dowel/bar
10 x T2B

Lifting

5 x 1 Snatch @ 80%

 

5 x 1 Clean and Jerk @80%

 

Great focus on technique to improve your Olympic lifts.

 

 

Snatch Pulls
3 x 2 100%,100%+,100%+

Panada Snatch Pull Practice

Lots of weight being lifted at CrossFit Charlottetown this morning

 

WOD

12 MIN AMRAP
1200M Row

 

then
AMRAP (in remaining time)
10 Shoulder to Overhead 135#/115#/95#
20 Double Unders

 

Some Double Unders PR’s today, great work.

Rest 1 minute

then

2 min MAX effort Walls Balls

Strength/Accessory

3×3 Chinese Rows

 

3×3 Snatch 1st Pulls. Technique focused

 

3×3 Behind Neck Push Press – close grip

 

A beautiful Sunday, thanks for making it great!

Steven Bishop - Author

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