09/16/2015
Clinton Hill – CROSS TRAINING
QOD
Modern art or classical art?
Strength / Skill
3 Position Snatch (power, hang, floor position) (Power Snatch)
1×1 means you are doing all 3 positions.
We are going to work on that poower snatch and work on getting full extension and really using the hips to get the most power out of our movements.
Three position snatches today – first from the power position, then from the hang position and then from the start position. We will also be working on good technique. When you pull from the ground you want to make sure you pass through the hang and the power positions on your way through.
WOD
Test (6 min):
Max Unbroken Toes to bar
Variations if not testing RX:
– Max Knee to elbows
– Max Knee Raises (Knee Above hip crease)
– Max Floor leg raises (pass 90 degree angle)
Toes-To-Bar (Max Unbroken Toes to Bar RX)
Knees To Elbow (Max Effort Knees to Elbows RX)
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WOD
Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP
15 DU
10 Sit ups
5 Wall Ball shots (20/14#)
*rest 3 minutes
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Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP
15 DU
10 Walking Lunges
5 Chin Ups (supinated grip)
*rest 3 minutes
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Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP
150m Row
10 CTD Push Ups