Thursday August 2, 2018

Thursday August 2, 2018

Summer Event Announcements

AUG
5th – Flatbush CrossFit Birthday Bash. Make sure you sign up for heats!
25th – Buddy Day at Marine Park

Workout of the Day

Warm Up
3 Sets
10 Alternating Lunges
5 Up Downs
10 Sec Ring Support
5 PVC Pass Throughs + 7 Around the Worlds (both directions)
10 Sec Bottom of Dip Hold
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotaitons
5 Snatch Grip Push Press
5 Snatch Deadlifts
5 Overhead Squats

Mobility
10 Overhead Squats with PVC resting in palms

*2 Sec Pause in Bottom

Skills & Drills
Snatch
Focus: Hip Contact

Movement Prep
5 Snatch Deadlifts
5 Hang Snatch High Pulls
5 Hang Power Snatches
*land lower on each rep (last 2 reps squat snatch)
5 Snatches

Then:
3 Sets
1 Snatch Deadlift + 1 Hang Snatch
Into
3 Snatch Singles

Part I
Snatch Deadlift + Hang Snatch
Every 45s x 8 Sets

-rest as needed-

5 Sets
1.1.1 Snatch @ 70%
(3 Singles, no rest between lifts)

Part II
EMOM 12
Min 1 – 14 DB Lunges (35/20)
Min 2 – Max Ring Dips
Min 3 – 14 Burpees

Scaling
Ring Dips
-Bar Dip
-Squat Assisted Dip
-Box Dips

Burpees
-Max reps in 45 Sec (stay consistent)


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