Home of CrossFit Sanctify!

Monday 170612

Kerry K. with a beautiful American KB swing. This lady shows up, does her work, and is steadily improving as a result. Keep rocking it Kerry!

Context: Mental Toughness

Strength: 7 x 2 Push Jerk or Split Jerk - 5 of 13 (7 sets of 2 reps, same weight across, approximately 75 - 85% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Isabelly Jelly“

For time
30 power snatches (Health: 35lb hang muscle snatch / Athletic: 65lb / Performance: 95lb)
1 min rest
Then 3 rounds
Ring dips (Health: 6 ring push-ups / Athletic: 6 / Performance: 10)
15 deadlifts (same as snatches)
Scaling Guide: 6 - 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 135/95lb bar and log your “Isabell” time!

Compare to: NEW WORKOUT!

Coaching Tips: Scale to get through the snatches in 2-3 minutes - so pick a weight you can do 5 every thirty seconds (at least.) For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!

Optional ‘Cash Out’: 4 min max cal row or airdyne