For the next 10 weeks we will begin each class with a superset strength/olympic movement combined with a gymnastics movement. The goal here is to continue getting stronger and efficient in the major lifts (Squatting, Pressing, Cleaning, Snatching…) while developing more technical gymnastics skills (pull-ups, dips, toes to bar, handstand pushups…). The program will become increasingly technical each week with an emphasis on good positioning.
Week 1
A. Back Squat- 5×[email protected] 65%
5 Strict Pullups after each set (sub negative pull-ups)
B. 3 Rounds-
10 Power cleans (135/95)
15 Wallballs (20/14)
400m Run
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CrossFit
Intensity
Technique
Nutrition
