Strength
Fitness:
1) Snatch Deadlift* + Hang Snatch + Overhead Squat
2) EMOM 5 minutes complex from 1 @ 85%
Performance:
1) Snatch + Heaving Snatch Balance
2) EMOM 5 minutes complex from 1 @ 85%
*Make sure you hit all positions correctly.
Conditioning
5 rounds for time:
*Form should be flawless throughout.
Strength
12 minutes to establish a 2 repetition maximum Snatch with 2-count pause at the patella
Conditioning
3 rounds for time of:
Strength:
1) 12 minutes to establish heaviest complex of 1 snatch + 2 Overhead Squat @ 30X1 tempo
2) Every minute on the minute for 5 minutes: 1 snatch + 2 OHS 30X1 tempo @ 85% (of best successful effort from 1)
Conditioning:
3 Rounds:
Strength:
15 minutes to establish a maximum weight for the following complex:
This is a complex. The bar does not touch the ground once you begin.
Conditioning:
For time:
Running the CMC tomorrow? We have something specifically set up for you to prep for the race, so make sure to come into the gym today!
Strength: 12 minutes to work up to a heavy single high hang snatch
Conditioning: 100 Burpees for time
*Every two minutes, including the first (00:00), do 5 strict pull ups or 5 rings rows (no bands). 12 minute cut-off, record time finished or number of burpees completed.
Daniel and Emily practicing sumo deadlifts with Courtney Modecki during Saturday’s strength seminar. Courtney competed as an individual in the 2013 CrossFit Games and finished 2nd place in the USA Power Lifting Nationals. Courtney founded the boot camp that, over the years, became Solidarity, and will be in Charlottesville training and guest coaching at Solidarity through September. We’re excited to have her at the gym for the next few weeks!
