Tuesday 5-10-16

Hey guys, don’t forget that SFH will be at the gym tonight sampling all of their amazing products. Be sure to stop in a taste test their stuff and even discuss why they’re one of the best and cleanest in the business.

Reminder about the schedule this Thursday too. We’ll be moving all of Friday’s classes to Thursday as we will shut down Friday and Saturday for the CrossFit Regionals in Dallas. They’re held at the Convention Center and we’d love you all to come join us. Each day begins at 9am and we’ll be there as they open so we can get some good seating.

On to today:

Swink Fundamentals
-Glute Strength
-T-Spine Mobility

Strength:
-Build to 3 Rep Squat Clean for the day

15:00 AMRAP
-3 Squat Cleans RX (135/95) RX+ (225/145)
-9 Hand Release Pushups
-15 Double Unders

Core:
-2/Side High Planks, 1 arm 1 leg up

Swink Barbell
Technique:
-3×3 Slow Pull Snatch
-3×1 Power Snatch + 1 OHS + 1 Snatch Balance

Snatch
-50%×2, 60%×2, 70%×2, 75%×2, 3×2 @80%

Back Squat
-65%×2, 75%×2, 3×2 @85%

Hang Snatch Pull
-4×3 @85%

Swink Performance
-Do Barbell

Before or after Fundamentals:
3 Sets, not for time
-20 WallBalls
-up to 10 Unbroken Power Cleans, increase weight each round

-Spend 8:00 cooling down and practicing Pistols

image

66 year young Steve doing the 1 arm 1 leg High Planks.

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