CrossFit:
3 Power Snatch 95/65lbs.
6 Push-Ups
9 Air Squats
Rest 1min. Repeat for 4 rounds total
*Rounds 1+2: Power Snatch
*Rounds 3+4: Power Clean @135/95
Cool Down:
Walk 200m then
Strong:
Monday 12/23 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress
A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 3 reps
*Increase weight from 3×5 last week
B. Barbell Hip Thrusts
3 sets of 6 reps
*Increase weight from 3×9 last week
C. DB RDL (front toes elevated slightly)
https://www.youtube.com/watch?v=VGb9wVZp4JY
3 x 12-15 reps (light/moderate weight, focus on perfect movement and making the mind/muscle connection with the hamstrings)
D. 2 Rounds:
Rest 30-60 sec between movements as needed to ensure quality/unbroken sets
Hanging Leg Raises on Rings (ADV Toes to Rings) x 10-15 reps
Reverse Leg Lifts on GHD or Reverse Hyper
https://www.youtube.com/watch?v=4p1nhrvqGig
Plank Hold on Rings/TRX x 30-45 seconds
Banded Good Mornings x 15-20 Reps
https://www.youtube.com/watch?v=Eaqaj4Zf7mc
Rest 2 min
PART E OPTIONAL, depending on fatigue
E. 2 Rounds of KB Complex:
12 Goblet Squats
12 Russian KBS
12 One-Arm KB OHS (switch arms after 6 reps)
6 Back Rack Lunges (ea. leg)
Immediately into;
6 Lateral Lunges (ea.leg)
Rest 90sec.