0500 and 1130 at the usual place. If you want to know email me at Crossfittf89@gmail.com.
Tonight is the get together at my house, Cliff’s wife is bringing some food and she is a classically trained Chef do if for no other reason than that you should come! My address is:
717 Shortridge Road, Fayetteville. It is about 3 minutes from Yadkin Gate.
Food stuff will start around 7ish and we will do a short Bible Study on Spiritual Fitness around 8ish. Kids and fam are welcome.
Shoot me a text at 615 390 4031 if you are coming so I can get a decent idea of who is showing up!
So we are continuing with our Oly focus and today we are focusing on Snatches. Now I know we have been doing a lot of oly lately but don’t get bored! Olympic lifts take years to perfect so be patient and really focus on the technique.
20 Prone dislocates
Snatch BB Complex = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN, squat snatch
2 Muscle Snatches, pick load
Every 1 min for 10 mins.
1 Hang Squat Snatch, pick load
Every 1 min for 15 mins.
Start light and get heavier
5 Pause Back Squats, pick load
Every 2 mins for 10 mins.
2 sec pause at bottom
Every 1 min for 8 mins do:
12 Wall Balls, 30/20 lbs
Whoa whoa whoa Serpico! That is…like 1 million wall balls at 30 pounds!!! Ridiculous!!!