Battleground, Norwalk – Level 1
Schedule Today: Metcon First after warm up. Strength Bias people will not do Metcon but will immediately go into strength bias work after warm up. Following the metcon/strength bias work- everyone will do the snatch work and glute ham raises together.
With the Strength Bias, you need to put as much effort into the ancillary movements as the primary movements and make sure you are increasing weights each session.
Metcon (AMRAP – Reps)
11 Min AMRAP with a partner:
1 Person does 3 Clean and Jerks(GTO) then 3 Toes to bar then the second person does 3/3. First person does 6/6 and then the second person does 6/6 …9/9… 12/12 etc
Snatch (5×3 High Hang, Hang, Floor 70% )
Superset with 4×812 Glute Ham raises
CrossFit Strength Bias WORK
Do this work while everyone is doing the metcon and then join in with the olympic lifting work
Deadlift (3 sets of 8 at 65% )
Bent Over Row (4×10 Bent Over rows)
3x this week.. perform 30min-1hr of low intensity cardio respiratory training. run/row/swim