-There will be no Open Gym this Saturday (12/12) as we have several athletes competing at the Winter Warzone Competition at CrossFit Earned in Merrimack, NH. We encourage everyone to come down and support your fellow athletes!
I. 8:00 Dynamic Warm-up
Jog -> Run
Impact/Focus #1: Hang Snatch 3RM
Warm up as needed before working to establish a 3-rep max for the Hang Snatch. Today’s hang position will be from above the knee.
Hang Snatch 3-3-3-3-3
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Impact/Focus #2: Dynamic Back Squat
Warm up as needed before completing the following workload for Back Squat.
Back Squat (:02 Pause) 2-2-2-2
Back Squat 2-2-2-2 (Increasing weight)
Jump Squat 10-10
Notes: Athletes are working the static hold at depth in the Back Squat for :02 during the first four sets; weights should be challenging and increase across the sets if possible. The following four sets are not pause squats, and should emphasize an explosive drive out of the hole; weights should continue increasing across these sets as well. After completing the weight bearing sets and reps athletes are to complete two quick sets of ten jump squats, beginning at full depth and driving through the top of the squat into a maximum vertical leap. Get ballistic….
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5-10:00 Metabolic Conditioning