Home of CrossFit Sanctify!

Tuesday 170905

Josh King, getting it done on the box jump!

Context: Practice

Strength: 6 x 2 Snatch - 6 of 14 (6 sets of 2 reps, same weight across, approximately 75 - 85%

Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Sheena is a Punk Rocker

9 minute AMRAP (as many rounds as possible)
6 supine ring rows
100m bumper plate farmer carry (Health: 15lb / Athletic: 25lb*/ Performance: 45lb)
15 Russian kettlebell swing (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 - 5 rounds, about 2:15 per round.

Compare to: May 13, 2017

Coaching Tips: For the ring rows to be at the 'Performance' level, you must use a box that places your toes even with the bottom of the rings. Keep it strict because there is no such thing as a kipping ring row! For the bumper plate carries, you can hold the bottom of the plate or put your fingers through the hole in the middle. Just be careful when you set them down so they don't go rolling into something or someone.

Optional ‘Cash Out’ or Hypertrophy: 12 ring dips or ring push ups, 200m run, 3 rounds OR 3 sets of 8-12 ring dips super setted with 10 loaded 'Jones Squats'