CrossFit Chester 06/09/19

A very happy birthday to Sophie and Thor 🙂

 

Work on Overhead mobility drills:

30 seconds of sotts press

30 seconds of plate overhead hold

30 seconds of foam roller mobilising (each side of your lats)

 

A. Snatch balance 

You’ll work on speed under the bar then stability at the bottom position (5 second pause) – No weights to exceed 60% of your 1rm snatch balance (or snatch) 

 

B. Open workout 13.4

AMRAP in 7 minutes

  • 3 Clean-and-Jerks (61/43) 
  • 3 Toes-to-Bars
  • 6 Clean-and-Jerks 
  • 6 Toes-to-Bars
  • 9 Clean-and-Jerks 
  • 9 Toes-to-Bars
  • 12 Clean-and-Jerks 
  • 12 Toes-to-Bars
  • If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

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