Saturday, April 20th, 2019

South Landing CrossFit - CrossFit

Metcon

A: Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Today we are testing our aerobic capacity while also prepping for "Murph." Be smart on the first run and then look to pick it up after the row.

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Thursday, April 18th, 2019

South Landing CrossFit - CrossFit

Strength

A: Power Clean (3/6 x 3)

First week of our Power Clean cycle. We will use 75% of Monday's 1RM today.

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Wednesday, April 17th, 2019

South Landing CrossFit - CrossFit

Skill Session

A: Metcon (No Measure)

Snatch Practice WOD:

EMOM 10:

Odd Minutes: 3 Position Power Snatch Practice

– high hang + hang + hang below knee x 1 rep each.

Even Minutes: 15 Banded Pulldowns
Goal is to really refine technique on snatch. Try to find the position you struggle with most and improve it.

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Tuesday, April 16th, 2019

South Landing CrossFit - CrossFit

Strength

A1: Dumbbell Bench Press (2/5x8)

We will be using a rotation on every rep today from neutral to pronated. Try to use your 2 warmup sets to find a challenging weight and then stay there for all 5 working sets.

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Monday, April 15th, 2019

South Landing CrossFit - CrossFit

Strength

A: Power Clean (1RM)

Sets will go 3-3-2-2-1+. Rest 2:00 between sets.

Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

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Saturday, April 13th, 2019

South Landing CrossFit - CrossFit

Metcon

A: Metcon (Time)

For time with a partner:

50 Thrusters

50 T2B

1 Mile Run

50 T2B

50 Thrusters

1 Mile Run

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Friday, April 12th, 2019

South Landing CrossFit - CrossFit

Strength

A: Strict Chin-Ups (3RM)

Close grip today.

L3: Bodyweight 6 x 3. Rest 90s.

L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s

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