Fundamentals #6 Weightlifting

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Stay Strong CrossFit - FundamentalsWarm-upWeightliftingSnatch (Technique)Dip+Shrug+High Pull Hang Muscle Snatch Hang Power Snatch Hang SnatchClean (Technique and Scaling Options)Dip+Shrug+High Pull Hang Muscle Clean Hang Power Clean Hang CleanSplit Jerk (Technique)Jerk Squat Jerk Dip & Drive Split Jerk BTN Split Jerk Split Recovery (Front foot, Back foot)MetconGrace (Time)For Time: 30 Clean…

Friday

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Stay Strong CrossFit - CrossFitWarm-up750m Row 3 RD's 3 Wall Walks 30sec Front Rack Distraction ea. Arm 30sec Pigeon Stretch ea. leg (add band)WeightliftingPush Press (10 Min EMOM, Build to 3RM)WODMetcon (10 Rounds for time)10 RD's- Every 2 Minutes complete: 50m Run 12 KBS 8 Pull Ups L1(Jumping Pull Ups)…

Saturday

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Stay Strong CrossFit - CrossFitWarm-upGroup A - 4 Rounds of Cindy 50m Run between rounds Group B - Dynamic Foam Roll Routine1-Mile Run (Time)Max Effort 1-Mile Run*Rest until the 20 minute markPartner WODMetcon (Time)21-15-9-9-15-21 Thruster (65/95) Pull up *Athlete A performs the first 21-15-9 Thrusters and Athlete B performs the…