Ballston CrossFit » Monday, May 17, 2021

Monday, May 17, 2021

Weekly OverviewEvents/Classes
MondaySnatch Complex / Partner WODFree Beginner CrossFit – 6:45pm REGISTER
TuesdayLower Body StengthCore Blast – 6:45pm!
WednesdayBench Press / Pendlay Row
ThursdayBack Squats
FridayUpper Body Strength
SaturdayBenchmark WOD “Badger”
Skills Class at 1:15pm:
Rope Climbs

SundaySplit JerksYoga – 10:00am

Strength:

Snatch Skill Transfer Complex
EMOM 6
Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
EMOM 6
2 High Hang Snatches
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 70 – 75%
5: 75 – 80%
6: 75 – 80%+

Conditioning: 

Partner 5000m Row

Partners switch every 500m.

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