Box Brief
5/23 Summer Slim down virtual seminar
Pre-registration for class, now open 7 days in advance
Weekly CFML Newsletter
CROSSFIT
STRENGTH
Oly Skill Work x EMOM 12
Squat Snatch @ 60%
METCON
“Scout”
In 30min Complete:
Rope Climbs, Accumulate 100′
– Then –
4k Row
ENDURANCE
METCON
0-10:00
2K Row
12:00-30:00
AMRAP 18
20 Ball Slams
20 MB OH Walking Lunges
40 Russian Twists w/ MedBall
WHITEBOARD BRIEF
– Skill #1: Athletes are spending 12 minutes working on the snatch. Keep loads around 60% working 1-3 reps per set. As Athletes progress to 60% they can start with sets of 3 and move to sets 1-2 as they see fit. This is a full squat snatch. Unless a power variation is needed.
– Skill #2: Spend 10 Minutes on either pull-ups or rope climbs. Sets should be small and reinforce good technique.
– Metcon: Work on having perfect rope climb and rowing form keeping effort between 60-70% effort.