Today’s Programming
STRENGTH
EMOM 15:00
1 Snatch
Notes:
Work up to a heavy but techincally proficient power or full snatch on the minute. Only go up in weight if you hit a solid and stable lift. If you’ve missed many of the Snatch exposures this cycle perform a hang Power Snatch.
METCON
AMRAP 16:00
2-4-6-8-10-12-14.. reps of:
Hang Power Snatch
Box Jumps
Burpees
Notes:
Start with 2 reps of each movement and gradually work up increasing by 2 reps each round. This will be a long 16 minutes so pace it out.
CrossFit Group Class Programming Template
CFSBK @ Home
Alchemy @ Home: 7am
Warm Up
2-3 Rounds
8 Alternating Bear Plank to Sit Through
8 Dynamic Blackburns
8 Pall Plank to Down Dog + Shoulder Tap
:20e OH Lunge Stretch
Strength
A1. Tempo Bench Dips @4211
4 x 5-10 Reps
A2. Scapular Wall Slides
4 x 8-10 Reps
A3. Side Plank Clamshells
4 x 8-10 Reps
Conditioning
7:00 AMRAP of the following complex:
14 Deadlifts
7 Swings
3 Hang Snatches
Alternate arms each round
Organizer: CFSBK Programming Calendar
Anise after a successful lift at Iron Maidens 2019
The Cult of Busyness – Vice