1) Work up to a heavy snatch in 10 min or less. Complete 5 sets of 1 rep at 85% of today's max snatch.
2) Work up to a heavy clean and jerk in 10 min or less. Then complete 2 sets of 1 rep at 85% of today's max.
3) Press
3 sets x 3 reps
Add Read more »
1) 10 min GOAT work
2) Spend 20 minutes working up to a heavy snatch
or
3 rounds not for time:
8 hand stand push ups
2 rope climbs
5 pistols each leg Read more »
Skeleton Crew Challenge by Trayce Snow
Hey CFA! - Throwing another challenge your way for Halloween– this one is SEVEN days, not 100, but a challenge nonetheless and an opportunity for you to get to know the benefits of rowing. The Skeleton Crew Challenge is supported by Concept 2 and encouraged by the coaching staff at Read more »
1) Work up to a heavy snatch in 10 min or less. Complete 3 sets of 1 rep at 90% of today's max snatch.
2) Work up to a heavy clean & jerk in 10 min or less. Then complete 2 sets of 1 rep at 90% of today's max.
3) Overhead squat
3 x 3 @ 95-100% Read more »
1) 3 position snatch
4 sets x 1 rep @ 65% previous day's weight
2) Snatch Balance
3 sets @ 75% previous day's weight
3) With a 6 minute running clock, start at zero and every even minute complete max weighted pull ups (50/30 lbs) immediately followed by max hand stand push ups (4 rounds total).
4) 4 rounds:
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