No Foot Movement
No Foot Movement
Jerk-in Split
Hold a 2 second pause at the bottom (3 seconds if you count fast).
Use your weight from the pause squats.
4x (3 strict press + 3 push press + 3 push jerk). Build
If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.
If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.
For Time:
-100 Double Unders
Then 3 Rounds:
-10 Power Cleans (95/65)
-10 Alternating Front Rack Lunges 5L, 5R (95/65)
-10 Power Snatches (95/65)
Then:
-100 Double Unders
If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.
Max Effort 2k Row
12 Min AMRAP
-5 Pull-ups
-10 Push-ups
-15 Air Squats
-1 Rope Climb (15′)
If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.
For time:
-5,000m run backwards
The end of Open Pot Luck/BBQ is this Sunday (3/31) from 1pm to 4pm. The final team standings will be announced along with prizes. Feel free to come even if you didn’t do the Open. Talk to a coach if you have any questions.
.
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
Use a weight or band that enbles you to do 8 strict pull-ups.
Press In Snatch (Sots Press): Build to a heavy set of 3
https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
6/5/4/3
Snatch from Box at Knees: Can stack weights instead of blocks.
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%
Clean and Jerk from Box at knees:
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%
The end of Open Pot Luck/BBQ is this Sunday (3/31) from 1pm to 4pm. The final team standings will be announced along with prizes. Feel free to come even if you didn’t do the Open. Talk to a coach if you have any questions.
.
Olympic Weightlifting:
1. Press In Snatch (Sots Press): Build to a heavy set of 3
https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
6/5/4/3
2. Snatch from Box at Knees: Can stack weights instead of blocks.
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%
3. CLean and Jerk from Box at knees:
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
Use a weight or band that enbles you to do 8 strict pull-ups.
Press In Snatch (Sots Press): Build to a heavy set of 3
https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
6/5/4/3
Snatch from Box at Knees: Can stack weights instead of blocks.
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%
Clean and Jerk from Box at knees:
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%