11/9/2017 – Flex like Schnetz (W1D2)
By Amelia Munro
Top Tier CrossFit Columbia – Top Tier Weightlifting Club (Barbell Club)
Clean + Front Squat + Jerk (8x(1+1+1) @ 75-85%)
Snatch RDL ([email protected] 6, [email protected], [email protected]; tempo 31X1)
Remember that tempo starts with the ECCENTRIC; 3s down from top, 1 pause/hold at bottom (1″ off floor), FAST up, 1 sec hold at top.
Behind the Neck Push Press ([email protected] 8)
Behind the Neck Push Press (@ 80% RPE8, accumulate 2 reps @ tempo 31×2)
In a press, tempo “starts” with the “x” in this case… so
3 seconds down
1 sec pause on shoulders
“X” (fast) up (START HERE)
2 sec pause at top
Metcon (No Measure)
Accessory:
Unilateral farmer/suitcase carry: 3×50′ per arm
Plank hold; 3x30s on/off