CrossFit – Mon, Aug 11
Certus Pool Party Sat. Aug. 16th
Link to RSVP: Certus Pool Party
Link to RSVP: Certus Pool Party
Performance & Fitness
Squat Clean Thruster (1.1.1 Every 2:30 x 3 Sets)
Metcon (AMRAP – Reps)
4 Sets:
1:00- Max Alternating DB Snatch (50/35)
1:00- Max Single DB Box Step-up (24/20)
1:00- Max Calorie Echo Bike
1:00 REST
Coach’s Notes: Record total reps. DB can be held in any manner for the step-ups.
Coach’s Notes: This is a deload from our heavy clean and Jerks. Focus is speed out of the squat with an aggressive drive and lock out. Start around 50-60% of 1RM C&J and build. The “1.1.1” means you will do 1 rep every 20 seconds for 3 reps then rest the remainder of the 2:30.