Crossfit Games are this Weekend!

Friday, July 25, 2014


Leg Swings, 15 each
Wrist stretches, 20 sec each
Overhead Band Distraction, 30 sec


10 Front Squats
10 Jumping Squats
30 Sec Wall Sit
10 Deadlifts
10 Straight Legged Burpees
30 Sec Plank Hold
10 Pushups
20 Mt Climbers


Straddle Stretch, 1 min
Doorway Stretch, 30 Sec
Wrist Stretches, 20 sec each



Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Handstand hold, 30 seconds
Rest 60 seconds
10 Xiaopeng Forward (each arm)

Notes:  The deadlifts may be performed with kbs or barbell.


Two rounds for time of:
500 Meter Row
20 Hand-Release Push-Up
30 DB Power cleans
400 Meter Run



5×2 Front Squat, rest as needed

Loading recommendation:  65%, 75%, 85%, 90%, 90%+

Notes:  Focus on maintaining a solid squat position and hitting good depth.  Remember, this is training for your clean!


EMOM 15 minutes:
2 Snatches-Not touch and go

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

Notes:  Ideally these will be full squat snatches.  Remember, this is technically the off season.  Take this time to work on good form.  Good hip contact and a solid overhead squat position.  If you need to perform this from the hang and/or power snatch into an overhead squat.


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