CrossFit 416 Daily – Thursday, October 2

From our Blog

CrossFit 416 Daily – Thursday, October 2

IMG_3706

Strength

A.Snatch -12 Min

Level 1 – Build up in weight

High Hang Power Snatch + Hang Power Snatch(below knees) + Overhead Squat

Level 2 – Build to a heavy 1

High Hang Snatch + Hang Snatch(below knees)

 

B.Back Squat – 10 min

Level 1 – 3 x 5 reps + 2.5-5lbs from last week

Level 2 – 2 x 5 reps, 1 x max reps +2.5-10lbs from last week

Snatch and Squat numbers from last week

 

WOD

Not for time:

3 Rounds

60 ft High Knee Farmers Carry – Heavy

60-90 sec Front Plank

 

Run WOD (6:30pm)

Tempo: Linear Park.
Warm-up: dynamic, strides, ABCs, strides.
WOD: Long hills 3x 5. (RX = 15 lunges, 15 v-ups)
Cool Down: jog back to 416

 and roll out.
*Score = total time.


The thing you do everyday that is setting you up for shoulder injury

2 numbers that will make you a better rower

 

Comments are closed.