BarBellas 01.10.18

Announcements

Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Reminder: 2 hours of Open Gym now on Sundays from 9:30-11:30am

CrossFit Helix – Barbellas

Weightlifting

1: Snatch Balance (On the Minute: 1 Snatch Balance)

On the Minute x 8

Minutes 1-2: 65%

Minutes 3-4: 70%

Minutes 5-6: 75%

Minutes 7-8: 80%

2: Hang Snatch (3-3-3-3-3-3)

6 Sets:

3 Hang Squat Snatches

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Set #5 – 78%

Set #6 – 80%

Rest as needed between

3: Back Squat (5-2-5-2-5-2)

5 Reps @ 80%

2 Reps @ 83%

5 Reps @ 80%

2 Reps @ 86%

5 Reps @ 80%

2 Rep @ 89%

Rest as needed between