Wednesday 1/14/15

CrossFit Altius – CrossFit

(No Measure)

2 rds:

30 seconds on airdyne

10 ring rows

*4 min to stretch*

Metcon (3 Rounds for time)

3×1,000m Row

rest as needed – goal is maintain your 2k pace from last week across all three sets.

Metcon (Weight)

A. 5x”Second Pull Drill” – stay under 65%

Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

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