6.20.18 Workout of the Day

Casey 515

Box Brief:

-Please continue to be on time for class.

-Cheer Camp today with Coach Beth, from 9-2 PM.

-Kids Camp today 930-1030 AM.

-Kids Camp Smoothie Special $4 Kids Smoothie, $10 Kids+ Adult Smoothie

CrossFit

1. Power Snatch- Take 10 minutes to Build to 80%

than..

2. Power Snatch On the Minute x 7 – 1 Heavy Power Snatch Do not exceed 80%. Aiming to confirm technique from previous work.

3. Conditioning

"Double Dribble" 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80)

Mildine: Coaches Choice

This “Weightlifting Wednesday” begins with athletes building to a heavy 3-position power snatch. The three positions are from the hip, just above the knee, and the floor. The weight on the barbell in “Double Dribble” should be something that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.

ICT

1. Conditioning

Tabata Cal row

rest 1 minute

Tabata Abmat situps

rest 1 minute

Tabata DB Snatch (50/35)

rest 1 minute

Tabata KB SDHP (53/35)

rest 1 minute

Tabata 10 m shuttle sprints.. each time hand touches the ground= 1rep

rest 1 minute

SCORE=lowest rep per station combined.

2. 600 m light jog

3. Midline: Coaches Choice