CFNA - LaunchWeightliftingSplit Jerk (1 x 1)Work on technique and build up to a heavy single for the day.MetconMetcon (AMRAP - Reps)14 minute EMOM 1st: 16 KB Snatches 35/20 2nd: 12 BJ 24/20 3rd: 8 Burpee Bar Touch 4th: MAX Rep Wallballs 15/10 5th: Rest ***Repeat for 3 Rounds. Score is Total WB reps.…Read More
CFNA - BuildWeightliftingAll lifts are based off of 65% of maxSquat Snatch (3 x 4)Clean and Jerk (3 x 4)Clean Pull (3 x 6)Weighted Step-ups (3 x 6)Behind The Neck Jerk (3 x 6)…Read More
CFNA - CrossFitWeightliftingHang Power Snatch (work to a heavy single)Hang Power Snatch + 2 OHS (Rx+ option, work to a heavy weight of complex)MetconMetcon (Time)50/40 Calorie Row 100 DUs 50 Lunges 25 HSPU 50 DUs 5 Rope Climbs…Read More
CFNA - BuildWeightliftingAll lifts are based on 65% of 1 Rep MaxPower Snatch (3 x 4)Power Clean (3 x 4)Split Jerk (3 x 6)Focus on techniqueBack Squat (3 x 6)Overhead Squat (3 x 6)…Read More