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CrossFit Lincoln Blog

Mobility/Stability.
Banded Lat contract/relax and banded round, reach, rotate
*See video below from Synergy Chiropractic

Strength.
E:90 x 5 sets
3 Power Snatches – perfect reps only
Goal – technique work, do NOT go heavier than perfect technique allows.

Conditioning.
With an 8 minute running clock:
5 Rounds:
8 Thrusters, 135/95 – 115/85 – 95/65
40 Double Unders – 80 Single-unders
Then max rep alternating pistols or air squats in remaining time

Extra Credit.
Choose on based on what you need to work on most:
Option #1 (Conditioning)
7 x 250m run, rest :45

Option #2 (Gymnastics)
For time:
3×20 TTB, rest as needed, try to go UB

Option #3 (Strength)
3×7 Push Jerk – 80%

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Competitors Training 7.1.16

Strength.
E:90 x 5 sets
3 Power Snatches – perfect reps only
Goal – technique work, do NOT go heavier than perfect technique allows.

Conditioning.
With an 8 minute running clock:
5 Rounds:
8 Thrusters, 135/95
40 Double Unders
Then max rep Alternating Pistols in remaining time

Interval/Gymnastics.
3 Rounds For Time:
Row 250m
21 Toes to Bar
Rest :60 – push this hard.

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