THURSDAY, 6 October 2016
WARM UP
3 Sets
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg
CONDITIONING
"CrossFit Open 11.1"
AMRAP 10 minutes:
30 Double Unders
15 Power Snatches, 75/55#
SKILL
3 rounds:
2 minutes Max Effort Double Unders
1 minute Rest
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
6 sets: 3-Position Pause Snatch Pull
• Pause for 1 full second (1) 1-inch below the knees, (2) 1-inch above knees and, (3) mid-thigh before powerfully extending the hips and shrugging the shoulders. Work on strong positioning at every pause.
ODD OBJECTS/MOVEMENTS
5 rounds, NOT for time:
40m Between Leg Sled Drag - bend over and keep hands through legs.
20 Weighted Sit Ups - feet anchored, athlete’s choice of weight and method.
10 1-Arm DB Press (5/side) - as heavy as possible.
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