Monday, June 19th

Performance is in red, Competition is in blue, Links are in green

Speed Training for CrossFit Athletes -Training Think Tank

A) Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x
(rest 5 seconds between jumps)
Rest 2 minutes

B) Complete, not for time
Dumbell front rack lunges 35/20
Overhead Squat  65/45
Strict press 85/55
Stiff legged deadlifts 95/65

Again this is not for time. Use one bar and change out the weights. Hit full depth on the OHS. Use a PVC or band if you have to. Go slow on the stiff legged deadlifts. 

A) Squat Snatch
2 sets of 3 reps @65%
3 sets of 2 reps @75%
4 sets of 1 rep @85%+
Rest 90 seconds – 2 min between sets
(Drop each rep and reset. If you feeling it go for a 1 rep max)

B) Every 90 seconds, for 9 minutes (6 sets)
Pause overhead squat x 1 reps
(3 second pause in the bottom. Begin with a moderate weight and build over the sets.)

C) Every 75 seconds, for 8 sets:
Back Squat x 3 reps 65%



Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531