6/8/2015 YOGA COMING WEDNESDAY!!!

Posted on Jun 7, 2015 in GRIT by crossfitgrit Comments Off on 6/8/2015 YOGA COMING WEDNESDAY!!!

Don’t forget Power Yoga on Wednesday at 6:30 pm!!!

Fitness

A. Backsquats 4 sets of 8 reps @ 60% 1 RM, 32×1 (3 sec down, 2 sec bottom hold, explode up, 1 sec at top)

Get Comfortable in the bottom.

B. For Time

800m Run

30 Deadlifts 155/105

600m Run (Go to 400m mark then to 200m then back into box)

20 Power Clean

400m Run

10 Push Press

200m

5 THRUSTERS!!!!!

Competition

1. Snatch Complex

Halted Snatch DL & Power Position Snatch

**3 second pause at the knee, fully extend, then power position snatch.

**work to a heavy single, only 3 misses and your done. That’s total misses, not at one weight.

-Then-

3×1 Full Snatch @ 90% of above’s heaviest

2. High Bar BSQ

4×8 @ 70%

3. AMRAP 8 Minutes

24 Double-unders

8 Power cleans 155/105

4 Bar Muscle-ups

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