160202 ~ It's All About the Cycle

In our Conjugate programming and Open preparations, you will be seeing a number of Barbell cycling pieces.  These pieces are designed for you to develop efficiency and endurance in your touch and go reps.  As the weights increase, it is very important to maintain activation and tension through your lifts, secondly, a proper breathing pattern will help with controlling your heart rate!

Approach these pieces as practice...with each rep, you are one step closer to greatness!!  Sign up for the Open....you can and will do things you never thought possible!  games.crossfit.com.

Barbell Cycling/Skill:

Full Snatch
20 @ 80% for Time
Two Consecutive misses results in a 1 minute “penalty”rest.

Then…

Every 90 Seconds for 5 Rounds (6 min)
:30 Max HSPU
1 Minute Rest
Rnds 1-2: Strict
Rounds 3-5: Kipping

Conditioning:

AMRAP 3 Minutes
10 Power Snatch (95/65lbs)
10 CTB Pull Ups
-Rest 1 Minute-
AMRAP 3 Minutes

8 Power Snatch (115/75lbs)
8 CTB Pull Ups
-Rest 1 Minute-
AMRAP 3 Minutes

6 Power Snatch (135/95lbs)
6 CTB Pull Ups
Score = Total Completed Full Rounds

Cash Out:
50 GHD Situps
50 Back Extensions
50 Reverse Hypers
50 Heavy Russian KBS


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