Monday, June 3rd

June 1, 2019

"Grunt Work" - Week 10.

1. Week three of three in our back squat wave build. Following with a 3% in last week. 


2. This will take us into our next part, a pairing of two complexes - gymnastic and Olympic     Building to a heavy snatch complex for the day, we'll challenge our movement with a  gymnastic    buy-in each round.
   

 

A.

STRENGTH:

Every 2 Minutes

Back Squat
3 x 79%
1 x 89%
3 x 82%
1 x 92%
3 x 85%
1 x 95%

Week three of three in this progression, increasing by 2% from last week.

 

 

B.

METCON:

"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

 

Set 1 - 60%
Set 2 - 64%
Set 3 - 68%
Set 4 - 72%
Sets 5-7 - build to a heavy complex for the day.

 

 

Inside this combination of gymnastics and the barbell, we'll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the toes to bar is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.

 

Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet completing the full movement.

Following our gymnastics "buy-in", we have our snatch complex.


We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive