BB Gymnastics10x1 3 Stop Snatch Pull + Hi-Hang Snatch-very heavy, rest 40-60 sec
Demo Video-http://vimeo.com/45223203
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should be performed with the hip and knee extension.
Strength/Skill
1a) 4 x ME Strict HSPU-rest 45 sec
1b) 4 x ME Strict Pullups (any grip)-rest 45 sec.
1c) 4 x 15 Reverse Hypers-medium/heavy, rest 45 sec
Notes: If you can perform more than 15 Strict HSPU or Pullups-using 2012 Regionals standard for HSPU-then add a weight vest.
Programming is created from original Outlaw CrossFit Programming &
Modified to do what we have equipment and time for-120718
Prowl: 24:26
ReplyDelete25 Pull-ups-Kipping
50 Deadlift-175#
50 Pushups-Rx
50 Box Jumps-24"
50 Kb Swings-35#
50 Hang Power Clean-75#
25 Pull-ups-Kipping
Grimlock: 38:45
ReplyDelete25 Pull-ups-Green band
50 Deadlift-135#
50 Pushups-Rx
50 Box Jumps-20"
50 Kb Swings-35#
50 Hang Power Clean-45#
25 Pull-ups-Green band
Jazz: 26:08
ReplyDelete25 Pull-ups-Blue & red
50 Deadlift-85#
50 Pushups-Knees
50 Box Jumps-18"
50 Kb Swings-26#
50 Hang Power Clean-45#
25 Pull-ups-Blue & red
Jazz: 25:40
ReplyDelete25 Pull-ups-Blue
50 Deadlift-73#
50 Pushups-Knees
50 Box Jumps-18"
50 Kb Swings-20#
50 Hang Power Clean-33#
25 Pull-ups-Blue
Scrapper-
ReplyDeleteHspu on24" box-12-10-9-8
Strict pullups with green and red band-6-5-4-4
Hypers-complete
3 Stop snatch work w/ 45# bar and wooden plates
Alli P-
ReplyDelete3 Rounds-not for time
3x10 sec handstand holds
ME strict pullups w/ two blue bands-15-13-12
Sumo Deadlift Highpull
15x1-25x1-35x1-45x1-50x1
Goblet Squats
3x5 with 35# KB
800m run to finish with