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Tuesday, May 9 CrossFit Workout of the Day

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Calling all moms! Celebrate this Mother’s Day with EVF. Bring your mom, on us, to an EVF 360 class this Sunday. Sign up at the front desk. Enjoy!

Mobility: There are 3 pulls in Olympic lifting, but today we look at the 2nd pull where A) we pull from the top of the knees to the crease of the hip and B) where things tend to go wrong for many people. As we get into our 2nd pull, we need to externally rotate those legs while keeping the bar close to the body. If you’re having trouble pushing those knees out, you need to review the mobs in this clip as they will help you get in the right positioning.

Warm up
2 sets:
3 snatch lift-offs
3 pause snatch pulls
3 hang muscle snatches
3 snatch push press
3 OHS
3 hang snatches

Strength
Performance
PAUSE SNATCH (knee) + HANG SNATCH + OHS

70% x 3 sets (1+2+1)
75% x 2 sets (1+1+1)

Fitness
HANG POWER SNATCH
5×2, across

Conditioning
Performance
10 minute AMRAP:
30 double unders
20 push ups
10 box jumps (30/24)

Fitness
10 minute AMRAP:
60 singles
15 push ups
10 step ups

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