21-15-9
Hang power snatches
Ring dips


Des demonstrates a great front squat. Des is quiet at the gym, but don't let her fool you, she is an amazing athlete!


The Hang Power Snatch:
There is nothing that combines the level of speed, power, and muscular development that
the hang power snatch (HPS) provides. This is an explosive movement that combines the
power of a power clean and the speed of a sprint. In fact research has shown that the body
produces more speed while performing the snatch than any other movement tested. A great exercise for your back and shoulder.
HPS Tips:
-- Keep the bar very close to your body at all times. This will make it much safer and
easier for you to pull your body under the bar for the squat portion of the move.
-- Keeping your torso tight and in proper alignment is vital. Having strong hamstrings,
low back, shoulders and abs is critical to overall success.
-- Don’t pull with your arms first. Let your legs and hips initiate the movement, and use
your arms to pull yourself under the bar.
--Think of jumping up with the snatch, it is not a hip swing.
-- In the catch position, activate those shoulders to hold that heavy weight, like in the Overhead squat.
--You can also do HPS with dumbbells. For added difficulty try one arm at a time. This is a great core exercise. (We did these a couple of weeks ago.)

Crossfit Endurance:

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min