North Raleigh CrossFit: 07/17/15

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Strength

Every 90 seconds for 8 sets perform the following Snatch Complex:

1 Snatch Pull + 1 Hang Snatch + 1 Snatch

*Note: No fails. You may increase weight, but if you fail you must go back down. Have weight close by so you will have time to make changes.

Conditioning:

“Grace”
30 Clean and Jerks  (135/95)

Midline

3 min to work on L-Hang, L-Hang Pull-ups, or L-Hang Pull-up Progressions.

http://gymnasticswod.com/content/l-hang-pull-progression

NOTE: Please click on the above link to watch Carl Paoli as he discusses doing the Pull Up while in an L-Hang, and how to get setup in the properly so you don’t flinch or break your position as you initiate your pull.