Triple Extension! Follow the link for a cool vid on the power snatch:
http://www.nsca-lift.org/videos/PowerSnatch/defaultpowersnatch.shtml
Monday, March 7
CFFM SWOD - Power Snatch 3,2,2,1,1,1 Set a New 1-RM! [Refer to 2.21.11]
CFFM DWOD - Windsprints! 1x20yd, 1x40yd, 1x60yd, 1x80yd, 1x100yd, 1x80yd, 1x60yd, 1x40yd, 1x20yd -- maximal effort, walk back is your rest
http://www.nsca-lift.org/videos/PowerSnatch/defaultpowersnatch.shtml
Monday, March 7
CFFM SWOD - Power Snatch 3,2,2,1,1,1 Set a New 1-RM! [Refer to 2.21.11]
CFFM DWOD - Windsprints! 1x20yd, 1x40yd, 1x60yd, 1x80yd, 1x100yd, 1x80yd, 1x60yd, 1x40yd, 1x20yd -- maximal effort, walk back is your rest
CFFB SWOD
20 minutes from Gymnastics WOD Library
CFFB DWOD
Complete:
5 x 1 max height box jump with 25 lbs DB's in hands
then...
3 x max reps strict pull ups w/ 50 lbs
*rest as needed between efforts on jumps and pull ups.
Post max height box jump and total pull ups to comments.
CFG Prep Tapering Week #2:
SWOD:
Clean and Jerk 3,2,2,1,1,1
Front Squat 3,3,3,3,3
Bent Over Row 5,5,5,5,5
