Dawn nails her snatch attempt and stands it up at the Des Moines Open. Dawn
went 6 for 6 at her first weightlifting meet . . . awesome work, Dawn!
BBG (off)
A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.
B) Lateral Single Leg Box Jumps
Per leg: 3 x 6 (if time permits)
Strength/WL
A) Press
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
Conditioning
Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)
Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.
Compare to 2014.06.23.
Finale
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").
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