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15
02
2016

Mon 15/2/16 @ SFS Fitness Hume

By Scotty 0

Register NOW for the 2016 CrossFit Open’s, you won’t regret it…

SKILL
Muscle up work for 10mins
Practise stringing a few together and being efficient on your movement. If you can not do them DO NOT do strict pull ups in this part. Crack out the bands and perform transition muscle ups with a strict press you of the dip. Play around with band tension to make transitions difficult

STRENGTH SUPERSETS
1)Front squat 7, 5, 3
rest 30seconds
2)Strict Pull ups for max reps
*rest 1min, change weight and move onto next rep scheme ie 1st set 7 reps, next set 5 reps etc with front squats

CONDITIONING
For time and reps
1600/2000m row or run (bad rowers row/bad runners run)
300 double under
*time cap 12mins
If finish workout max thrusters in time remaining @ 30/42.5kg

EXTRA LIFTING if time
1.Snatch balance 1, 1, 1, 1, 1
*focus on speed and stability. Fast drop and stabile base
2.Snatch grip deadlift 1, 1, 1, 1, 1
About 120% of snatch. Idea is to keep the bar path very similar to the snatch bar path. Don’t just shoot the hips up. “squat” the bar up
3. Snatch 3, 2, 1, 1, 1,
Drop bar between each rep

author: Scotty

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