Reminder that all Athletes must pre-register for Sessions starting today.
Full information, how-to register, and more was sent to your inboxes Sunday afternoon!
WOD
CFSC At Home
11 minute AMRAP
7/5 Strict Pull-ups
7 DB Facing Burpees
14 Alt DB Snatches
7 DB Facing Burpees
EC
1 mile Run or Walk
Find full info HERE
Check out our regular programming for Monday, May 11th here:
WOD
Snatch Tech
+
9 minute AMRAP
9 Pull-ups
9 Bar Facing Burpees
9 Hang Snatches 95/65
9 Bar Facing Burpees
NOTES
- Spend 5+ minutes with an empty bar just working on pausing in positions and moving in slow motion through the Snatch.
- Spend another 8+ minutes with LIGHT weight, just moving through technique. Pauses in the pulls and the catch.
- You should not get over 70% here.
METCON
- How do YOU need to modify to STAY moving? That's the right answer.
- Scale the pull-ups if you're getting stuck on that rep range. Either reps or modify.
- Stay efficient with your footwork and breathing on both sets of BFB.
- The Hang Snatches do not have to be unbroken, but you should be able to cycle the weight for a few reps at a time throughout the entire 9 minutes.
