May 2, 2019

CROSSFIT
Rest Day!

SWEAT
Strength
Strict Pull Up (Max Effort)
3 Sets of Max effort strict pull ups. Modify to banded strict, ring pull ups, banded pvc pull downs or any variation that gives you a minimum 7 per set. No ring rows, no kipping. We are working on strength people!
Metcon
Eastern European Beach Body (Time)
3 Rounds

21 Dumbell Step Ups (24/20)
18 Strict Hanging Knee Raises
15 Cals Bike
Two dumbbells

Rx (40/25)
Rx+ (50/35)

ENDURANCE
HotShots Glimpse (3 Rounds for time)
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

* Rest 4 minutes between rounds
HotShots Lite Glimpse (3 Rounds for time)
30 Air Squats
19 Slam Balls (45/25 lb)
7 Pull-Ups
400 meter Run

* Rest 4 minutes between rounds

WEIGHTLIFTING
Skill
Tall Snatch (5 sets of 3)
Starting at the top position, aggressively pull upwards on the bar while, at the same time, pull yourself down underneath the bar into an overhead squat position. There is NO DIP OR HINGE at the hip. This is from a dead hang.
Primer, warm up. Stay light.
Weightlifting
Hang Snatch + Snatch (Work up to 80% for 3 sets of 1)
Strength
Snatch Grip Push Press
Increasing

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