Ballston CrossFit » Monday, March 12, 2018
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Monday, March 12, 2018

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Overview of Week:
Monday: Snatch
Tuesday: Front Squat
Wednesday: Handstand Walking Skill
Thursday: Partner WOD
Friday: TBD
Saturday: Open WOD 18.4
Sunday: Strict Press

Strength:

Snatch
On a 16 minute clock:

Every 2 for 8 (4 sets):
2 reps Touch-and-Go @ 65-75% (2 sets @ 65%, 2 sets at 75%)

Every 2 for 8 (4 sets):
1 Rep @ 80-90% (start at 80% and increase load up to 90% based off of feel)

Conditioning:

On a 9:00 Clock:
AMRAP 4:00
400m Run
Max DB Overhead Squats (50/35#)* – alternate arms every 10 reps
Rest 1 minute
AMRAP 4:00
400m Run
Max DB Overhead Walking Lunge (50/35#)* – alternate arms every 10 steps

*Fx = 35/20#

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