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Aug
02
2022

Tuesday

By admin 0

CrossFit Kendall – CrossFit

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Metcon

Metcon (4 Rounds for reps)

Teams of 2

3:00 Amrap (4 sets)

400m Run (each/sametime)

Max Power Snatch

Set 1: 95/65

Set 2: 115/80

Set 3: 135/95

Set 4: 155/105

-Rest 1:00 between sets-

Accessory

A1.: Supported Single Arm DB Row (4×12(each))

*Rest 1:00-1:30 b/t sets

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Supported Single Arm DB Row

https://youtu.be/QBjaGx8mS1o

A2.: Standing Tricep Extension w/ band (4×10)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

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