Power thrills, but speed Kills
Get yo Dubs on!
Double Under seminar Thursday Oct 19th. Email Russell/Travis to sign up
CrossFit Jersey City – Weightlifting Club
Week 9 of this Cycle!
We will start today’s workout by working on Hip Mobility & Overhead Squat positions
You and your partner will grab a barbell and a (purple, red, or green) band.
Will mobilize with:
Banded Hip Pull
Barbell in a Back Rack Position
2 sets of 10 strict presses with the Barbell
5 reps of 1/4 Squat Snatch Balance
5 reps of 1/2 Squat Snatch Balance
5 reps of Full Squat Snatch Balance
Power Snatch (E1.5MOM10.5)
Next, we will do 5 working sets of 5 reps at 70% of your 1 RM P. Snatch.
We will build up to 70% as follows:
Set 1: 50% x 5
Set 2: 60% x 5
Sets 3-7: 70% x 5
Weighted Dumbbell Step Ups (EMOM10)
Next we will do box steps ups with dumbbells.
Novice – 20/10
Beginner – 30/20
Intermediate – 40/30
Advanced – 50/40
3 reps per leg every minute on the minute for 10 minutes.
2017 10 07