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Monday STRONG

9
Jan

Monday STRONG

CrossFit Danbury – CFD STRONG

2: Barski Snatches (hang mid-thigh) (5×3)

mid thigh x 3x 5 working sets

1: Warm-up (No Measure)

arm db snatch+ohs+sotts press+turkish get up+get up to squat+sotts press +stand. That is 1 rep….now do left side. Do 2 sets

3: Pause position Snatch pulls

floor+ 1″off floor+ 1″ below knee+1″ above knee+ hang (mid thigh)+scoop (down position)+stand. Pause 2 sec count….go back down and pause at the same speed. Do 2 sets

4: Snatch Balance (no-dip) (2,1,1,1,1)

2, 1, 1, 1, 1, no misses but need speed and drive under bar!!

5: Back/Hip Extension (3×10)

Back extensions: pause at parallel….3 sets x 10 reps….use weight if you can….if not use your body wt

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