Josh and Jenna like to go on courses. Jenna falls in love with the colour-coded spreadsheets and Josh likes to talk the coach’s ear off with his interesting facts. (Usually nothing to do with training. Would you expect anything else?).
Their latest adventure took them to Tom Hibbert’s squat seminar. Tom was England’s strongest man for three years and the world’s second strongest man last year (both under 90kg weight class). He can do a 160kg log clean and press and a 250kg squat (here’s him doing 3x 245 kilos). He is also incredibly shredded (no strongman belly in sight) and a very likeable and humble guy.
The day long seminar provided interesting information on programming, although most was more appropriate to athletes, much to Jenna’s disappointment:
Jenna: Could we do this one?
Josh: No
Jenna: Why?
Josh: You’ve just had knee surgery. Perhaps in six months.
Jenna: Maybe this one?
Josh: No.
Jenna: How about…
Josh: No.
This exchange did raise an interesting point. Tom explained the experiences of some of his athletes and the outcomes they achieved, or not. Programmes are periodised for a reason and those who did not follow the advice to keep the weight light at specific times consequently missed the opportunity to achieve their full potential and often incurred injuries.
Tom also shared his knowledge of people who had been squatting heavy weight for years but who failed the three basic tests he uses to assess if new clients should be squatting with any weight at all. Taking time out from squatting to build strength in these weaknesses enhanced their performance in the long term. These tests would be beneficial for everyone at Momentum no matter what their level of experience. If you do not pass the first time, be humble, put in the work to fix yourself and you will far exceed your current goals in the near future.
A high level of importance was placed on ensuring that fascia glides freely, as it should. Everyone had to use a massage tool (like Ricardo’s) before training and between every set of squats. If the three layers of fascia are clumped together it inhibits the speed that can be generated and negatively impacts performance. Add to this the news that your psoas is more likely to be tight if you have a stressful lifestyle and you realise that Ricardo is not just a pretty face with some smooth chat. Our country’s strongest man is of the opinion that tissue release is integral to becoming your super strongest self.
If you’d like to find out more you can sign up for Barbell Club. Jenna plans to incorporate Tom’s one and a quarter rep, 8 second isometric holds into class at some point. If you take the time to fix your weaknesses you will be able to gain so much more from the deep dark hole that this will dig 🙂
Heavy Metcon 1/2/2017
Do your mobility then lets get involved:
To start:
On your own 5mins
10x KB swings
10x press ups
10x KB squats
10x ring rows
In the middle:
Working in teams 4
30/30 work / rest for 36mins
Back squats @ 80%
Power cleans @ 70%
KB STOH @ 50%
Bike @ RPM >
To end:
On your own 5mins
20x KB swings
10x press ups
20x KB squats
10x Pull ups
Barbell Club 2017 – Phase 2
The focus of this month’s programme is to prepare you for next month’s German Volume Training.
The Fastest Way to Get Better At CrossFit
It’s a new year, and many of us kicked-off the year with new goals and new motivations. Is this the year when your focus on building strength, improve your conditioning, or simply become a better version of last years model? Speaking with some members in the gym, some have set the goal to be better at CrossFit with the idea of competing in competitions and pushing themselves to achieve a higher level of conditioning. However, many don’t have a plan or know the best way to reach this goal? Where do you start? (The Blue Bear Performance Training program would be a good place to start, thought I’d sneak that one in here)
The general physical demands of CrossFit make it a tricky beast to tame. Should CrossFit Athletes focus more on:
– building strength
– improving body composition
– increasing training volume
– increase training intensity (weight)
– doing more energy system training (anaerobic & aerobic conditioning)
– doing more Olympic lifting
– doing more gymnastics
– improving Vo2MAX scores
– eat more carbs
– eat fewer carbs
– getting more rest
– train twice a day
– or take some magic supplements
These are all important factors that will impact our CrossFit performance, but what is the best bang-for-your-buck when it comes to improving our athletic potential?
CrossFit Hackney training program 30/01/17 – 05/02/17 (week 5)
Week 5 of our first 9-12 week program of 2017. BOOM.
It’s week 5 and it’s time to come alive. The sun has made a showing through the crack of the front door at the arch to help lift your souls and then shattered your souls with some cold cold winds. By now you should have settled yourselves into a good routine, have an idea of what’s coming your way in classes and look to move the reps and numbers in a northerly direction. There has been a lot of work thrown at you and you seem to be sucking it all in. There isn’t going to any backing off the gas this week.
This week’s focus
Focus this week is (as always) on working hard smashing some weights but with a special thought to your posture please. One of the, if not the central, tenet of good, beneficial, effective exercise and movement is posture. We all spend far too long at desks and various devices which shortens us into a flexed position and produces tight and weak facial and muscular crosses in the body which are often referred to as cross syndromes. A great deal of the exercise we do has an emphasis on extension movement and if you’re not getting yourselves into good positions because of a tightness or a weakness something will eventually give. As well as a muscular and skeletal breakdown there are also a number of bad health markers associated with poor posture. Some simple rules: 1. Do your stretching and mobility 2. Check your seating position and get up and move around 3. Strengthen and fire weak stretched muscles (glutes and rhomboids) 4. Stretch and fire shortened weak muscles (hip flexors, hamstrings and pecs).
Strength – lifts
We are back to our Deadlifts and OH pressing for strength, the reps have come down again so the weights should be moving up slowly. We are looking for a ME on your last sets this week – if you find yourself doubling your reps you need to look at the earlier sets, are you lifting enough earlier on?
Volume – lifts
Pulls up and squats – we are after some bigger numbers on these days with some ME attempts, when you’re doing these ME please think about the form, don’t force out 2-3 extra dirty reps because you can, good reps are worth double the dirty reps and you’re less likely to get injured and, importantly, you’ll look better doing them.
Breathing / clean days
So there are some longer breathing pieces coming your way and these need to be approached with a slightly different mindset to a good old 3min bash. You need to have an understanding of where your red line limit is. The story of the Hare and the Tortoise always comes to mind when I bang on about pacing and working at a sub maximal level and there is a lesson there for us all. Start as you mean to finish: be efficient and effective.
Breathing / snatch days
As above.
…………………………………………………………………………………
Monday
Lower body – pull / push (strength) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
12min E2MOM – 6 setsA. Deadlifts 6×6,6,4,4,4,ME @3010
|
12min E2MOM – 6 setsA. Deadlifts 6×7,7,7,5,5,ME @3010
|
10min working up the ladder, +1 and +51 thruster – 45/305x DU2x thrusters10x DU |
10min working up the ladder, +1 and +51 thruster – manageable10x singles2x thrusters15x singles |
Tuesday
Upper body – pull / push (volume) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
8min E2MOM -4 setsA. BW pull ups 4x40sec ME5min – 4 setsB. Negative HSPU 4×3-4 @ 8sec eccentric8min EMOM – 8setsOdd: Dips 4xME @ 3010Even: Horizontal ring rows 4xME @2020 |
8min E2MOM -4 setsA. Negative pull ups 4xME @60105 min practiceME headstand knee to vertical / wall walks / kick ups to HSW holds8min EMOM – 8setsOdd: Dips 4xME @ 3010Even: Horizontal ring rows 4xME @2020 |
For a total of 100 press ups10x Press upsRun 200 mtrs |
For a total of 100 press ups10x Press ups / scalesRun 200 mtrs |
Wednesday
Breathing (cleans) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
18min E90sec – 8sets
|
18min E90sec – 8sets
|
3x5mins workouts
|
3x5mins workouts
|
Thursday – gymnastics
Friday
Lower body – push / pull (volume) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
8min E2MOM – 4sets
|
8min E2MOM – 4sets
|
19 L 15 L 11 L 7 L 3 L
|
19 H 15 H 11 H 7 H 3 H
|
Saturday
Upper body – push / pull (strength) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
12min E2MOM – 6 sets
|
12min E2MOM – 6 sets
|
10min Partner YGIG
|
10min Partner YGIG
|
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
18min E90sec – 8sets
|
18min E90sec – 8sets
|
3x5mins workouts
|
3x5mins workouts
|
The Crossfit Open 2017
We are coming to that time in the year again when we all start spouting off about the Open. What is the Open I hear some of you cry, is it a golf tournament or is it Scotty’s mouth again? NO, it’s the CrossFit 2017 Open. Here is a brief breakdown for you boys and girls who aren’t fully down with the who, the where, the what and the why of the CrossFit Games.
The Open is the first stage of the games and its online results format allows people to participate against each other from all over the world. A world wide online ranking will select athletes to go on to one of the 8 Regional competitions (the second stage) followed by the final stage, where 100 finalists take part in the Games themselves. The handy infographic on the right (produced by Barbells & Beards) shows the road to the CrossFit games last year, when over 270,000 people took part (exploding up from 26,000 in 2011). This year we expect to see even greater numbers.
It’s pretty amazing to see how it has grown in size and popularity (and sponsorship). I remember the first CrossFit Games competition, held in Aromas California in 2007. It was a good old grass roots, spit and sawdust, lifting in the garage with workouts pulled out of a hat affair. There were no professional athletes and almost anyone could and did take part. This year the Games will be held on 1st-6th August at the Alliant Energy Center in Madison, Wisconsin, it’s sponsored by Reebok. It’ll be MASSIVE. There are more details of the times and dates here on the mothership site.
So, what will we be doing down at CFH during this time?
Each Thursday night for 5 weeks starting on the 23rd February us CF nerds will be pushing our refresh button on the CF games site to see what the workout will be for that week (the workouts are helpfully named 17.1 – 17.5) and what surprises the Open is going to throw at us to test how generally physically prepared we really are. Then we will bore each other for a few days working out the best tactic for the workout and then also slagging it off because we didn’t do very well and it didn’t play to our strengths.
When the workouts are posted there is an RX version, this means as prescribed or the full monty. There are also scaled versions and we – your team – will also breakdown the workouts and offer some guidance, tactics and also stress the scales you might be better off doing. Historically many people, despite usually being sensible in the gym, have just tried to RX the Open workouts and we have had a number of injuries on muscle ups, walking lunges, deadlifts and more. Please listen to your coaches, not your testosterone levels. This is not dick swinging club remember, safety first please. As Claudia Clarkson tells us, safety never takes a day off.
We will be holding an event every Friday night during the Open, starting on Friday 24 February 2017 (which Josh is calling the Friday night twinkle). This will involve doing the Open workout for that week with your fellow gym buddies and coaches (if the workout suits them), recording your scores online if you have entered and then having a shandy afterwards.
Come on down and have a go, it’s a laugh.
Heavy Metcon 25/1/2017
Warm up
Working with a partner in a YGIG format
40mins
3 power cleans @80%
12 KBS -Heavy
3 Push press / Jerk (same as PC)
12 Goblet squats – Heavy
Every 5min where ever you are do a burpee pull ME then return to where you left
CrossFit Hackney training program 23/1/2017 – 29/1/2017 (week 4)
Week 4 of our first 9-12 week program of 2017. So the weather hit new lows this week and you had to keep moving to stop your hands freezing to the bar we even had a request from friends down under to buy some bar warmers before they returned ?! WTF we ain’t no Aussie softies in Haggerston. It’s another good week tucked under those Lycra waist bands and some more quality credit in the “I will look hot on holiday bank”.
So I have cracked on about it being cold but on a more serious note the warm up section are not a time to catch up on gossip. they are a very important piece of the training puzzle. Your coaches will set a generic warm up with relation to what’s coming at you in form of strength, volume, skill or breathing work they might give individuals some specific mobility work as needed or might even get you into you warm up set early so you can hit your working sets like a lion in a butchers shop. Louis symonds believes that your working strength sets shouldn’t begin until your at 85% of your 1rpm we ain’t powerlifter so we ain’t so particular but you get the idea. Warm the f*** up.
This week’s focus
I have cracked on about it above and I’m going to crack on about it again…. WARM UP.
Strength – lifts
Pull up and back squats. On your strength lifts make sure you have had a number of warm up sets under your belts then build the weight through your sets you might be starting with the higher number of reps and finishing on the lower thats fine we are looking for a steady progression without any failed reps. On our Back squats can we please focus on solid breathing use that breath to build stability – ask you coaches.
Volume – lifts
Deadlifts and bench press . You have a 1min test we are looking for the calculation reps x weight = Total KG moved, On your test If your doing negative pul ups it with a controlled eccentric tempo until you fail please, please keep the form strict and range honest.
Breathing / clean days
Technique, Technique people this week we are changing our complex round and you have not got huge amounts of rest so lets look to keep the weight manageable and the form snappy and solid. Our breathing workout is spicy with a YGIG format, you need to set yourself up well and keep motoring don’t redline steady and strong is the aim.
Breathing / snatch days
As above please
…………………………………………………………………………………
Monday
Lower body – pull / push (volume) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8min E2MOM – 4setsA. Deadlifts 4×8-10 @3110B. 1 min DL Test ME @ 60% A12min E3MOM – 4 setsC1. Goblet squats 4×12-15 @3010C2. RFE split squat 4×10-12el @3111 |
8min E2MOM – 4setsA. Deadlifts 4×10-12 @3110B. 1 min DL Test ME @ 60% A12min E3MOM – 4 setsC1. Goblet squats 4×12-15 @3010C2. Alt lunges 4×10-12el @1010 |
Working with a partner YGIG200x AKB swings max 10 reps100x box jump step down alt50x AKB swings max 5reps25x box jumps step down alt |
Working with a partner YGIG200x RKB swings max 10 reps100x step ups alt50x RKB swings max 5reps25x box jumps step down alt |
Tuesday
Upper body – pull / push (strength) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
12min E2MOM – 6 setsA. Weighted Pull ups 6×4-6 @ 401212min E3MOM – 4setsB1.Weighted ring dips 4×5-7 @3111B2.Horizontal ring rows 4×10-12 @51X1C. 6min DU skill 3xME |
12 min E2MOM – 6 setsA. Negative Pull ups 6×4-6 @601212min E3MOM – 4setsB1. Feet on floor Dips 4x 8-12 3110 (scale)B2.BOR KB rows 4×12-15 @2002C. 6min Skipping / DU skill |
2x4min windows25x T2B50x DU25x BB push press 45/30kg |
2x4min windows25x K2E / (scale)100x single skips25x push press 30/15kg |
Wednesday
Breathing (cleans) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18min E90sec – 8setsA. 12×1+1+1 clean+ high hang + power jerk (increase weight through sets)B. 6min E90sec -4 sets3x clean pulls @ 120% A2x BW jumps |
18min E90sec – 8setsA. 12×1+1+1 PC + high hang + push press (increase weight through sets)B. 6min E90sec – 4 sets3x clean pulls @ 100% A2x BW jumps |
4x4min rounds 2min to reset. Working with a partner YGIG1. Bike 1min / 1min2. Clean and press 5/5 @ 50/40 kg3. Running 200/2004. Thrusters 5/5 @ 50/40 kg |
4x4min rounds 2min to reset. Working with a partner YGIG1. Bike 1min / 1min2. Clean and press 5/5 @ medium3. Running 200/2004. Thrusters 5/5 @ medium |
Thursday – gymnastics
Friday
Lower body – push / pull (strength) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
12min E2MOM – 6setsA. Squats 6×3-5 @ 3010 @ 75-85%12min E3MOM – 4setsB1. KB walking lunges 4×8-10 @2020B2. 1 1/4 KB goblet squats 4×8-10 @2020 |
12min E2MOM – 6setsA. Squats 6×8-10 @ 3010 @ 65-75%12min E3MOM – 4setsB1. KB walking lunges 4×12-15 @2020B2. 1 1/4 bw squats 4×15 @2020 |
16mins EMOM – 8eachOdd min – 12x wall ball 9/7Even min – 10x Parellet facing burpees |
16mins EMOM – 8eachOdd min – 10x wall ball 7/5Even min – 10x burpees |
Saturday
Upper body – push / pull (volume) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8min E2MOM – 4setsA. Bench press 4×10-12 @3010B. 1min BP test ME @ 60%A12min E3MOM – 4setsC1. BB supine rows 4×10-12 @2011C2. Seated BB oh press 4×10-12@3010D. Teach manmaker |
8min E2MOM – 4setsA. Bench press 4×12-15 @3010B. 1min BP test ME @ 60%A12min E3MOM – 4setsC1. BB supine rows 4×12-15 @2011C2. Seated DB oh press 4×12-15 @3010D. Teach manmaker |
Working with a partner alt6x 1min wrk 1 min restME KB/DB manmakers |
Working with a partner alt6x 1min wrk 1 min restME DB manmakers |
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18min E90sec – 8setsA. 12×1+1+1 Snatch+ high hang + OHS (increase weight through sets)B. 6min E90sec – 4 sets5x Snatch grip DL @ 150% A |
18min E90sec – 8setsA. 12×1+2 PS + high hang PS (increase weight through sets)B. 6min E90sec – 4 sets5x Snatch grip DL @ 120% A |
Rowing in teams of 3 in turn for 20 mins21kcals, 18,15,12,9,6,3 |
Rowing in teams of 3 in turn for 20 mins21kcals, 18,15,12,9,6,3 |
Heavy Metcon 18/1/2017
Warm up because you know its good for you.
Working with a partner
6min YGIG
3x Deadlifts @1.5bw
6x RkB swings
3mins Bike alt 30sec
6min YGIG
3x Bench press @80% bw
6x press ups
3mins Battle ropes alt 30sec
6min YGIG
3x Power cleans @80% bw
6x ball slams
3mins rowing alt 30sec
6min YGIG
3x Back squats @bw
6x box jumps
3min KB Manmaker alt reps
CrossFit Hackney training program 16/1/2017 – 22/1/2017 (week 3)
Week 3 of our first 9-12 week phase of 2017 starts on Monday 16 January.
As a reminder, there’s a bit of an intro to the first 9-12 week training phase of 2017 here. In our CrossFit classes this year we will move away from three levels to a two level structure:
FIT – (for the general membership population, focusing more on working in higher rep ranges, building tendon and ligament strength, working on hypertrophy and muscle tone, developing skills, grinding in good patterns and teaching you new movements); and
STRONG – (for our more experienced athletes who have some substantial time weightlifting under their belts (2-3 yrs) and are confident and proficient in a range of movements).
You can choose to mix and match these levels if you want to.
Does anyone else feel that these weeks are flying past? It’s week 3 already and we are back into strength gains or our Deadlifts and pressing. On our volume days we are going to be doing a bit of testing to establish a base line for a one minute rep test on back squats and pull ups (reps x weights = total) and we’ve got some good old fun and games the rest of the week. We have had you working hard on some spicy wods and you’ve been pushing on really well – so much so that there’s been steam coming off people’s heads at the end of WODs in the cold weather. We, your coaching staff, are impressed by the work ethos and tenacity shown. I have been jumping in on the HMC class and have had my ass served to me a couple of times. Time to step up my game.
So how are those lifting percentages coming along? How are your lifts comparing to your body weight? One of our more petite athletes, weighting in at 55 kilos, back squatted 90 kilos last week (a cool 160% of her body weight). How are you shaping up boys?
This week’s focus
We are doing a bit of testing this to see how you’re doing and allow you to assess what you need to work on to move forward efficiently. These tests will be coming around so we are looking for you to increase you output either by increasing your weight or increasing you reps different people will have a different approach
Strength – lifts
Deadlifts and OH press. On your strength lifts make sure you have had a number of warm up sets under your belts then build the weight through your sets you might be starting with the higher number of reps and finishing on the lower thats fine we are looking for a steady progression without any failed reps.
Volume – lifts
Pull up and back squats. You have a back squat 1min test we are looking for the calculation reps x weight = Total KG moved, On your pull up test If your doing negative pul ups it with a controlled eccentric tempo until you fail please, please keep the form strict and range honest.
Breathing / clean days
Our clean days are about building that technique and grinding the patterns increase the weight slowly with solid well landed reps. There is a spicy breathing number 30sec work 30sec rest x4 the aim here is consistency through your movement and maintaining distance and numbers.
Breathing / snatch days
As above please.
…………………………………………………………………………………
Monday
Lower body – pull / push (strength) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
12min E2MOM – 6setsA. Deadlifts 6×5-7 311112min E3MOM – 4setsB1 Front squats 4×6-8 @3100B2 KB/ DB walking lunges 4×10-12 |
12min E2MOM – 6setsA. Deadlifts 6x 7-9 @ 311112min E3MOM – 4setsB1 Goblet squats 4×12-15 @3010B2 KB/ DB walking lunges 4×12-15 |
|
WOD 20mins EMOMWorking with a partner alt mins5x Deadlift @ manageable10x RKBS @ Medium |
Tuesday
Upper body – pull / push (volume) |
|
Strong |
Fit |
Warm up / MobilityStick shoulder warm up |
Warm up / MobilityStick shoulder warm up |
A. 1min Pull up ME test – 1 attempt8min E2MOM -4 sets
|
A. 1min Pull up ME test – 1 attempt (negatives)8min E2MOM -4 sets
|
WOD 5 rounds for time15x UB wall balls (burpee penalty)10x Burpee pull upsrest 90sec between rounds |
WOD 4 rounds AFAP for time15x wall balls10x Burpee to targetrest 90sec between rounds |
Wednesday
Breathing (cleans) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
6min EMOM -6 setsA1. Odd 3x High pullsA2. Even 3xScarcrow squat clean12min E2MOM – 6sets12min E2MOM – 6setsB. set 1-2 3x High hang cleans
|
6min EMOM -6 setsA1. Odd 3x High pullsA2. Even 3x Scarecrow power clean12min E2MOM – 6setsB. set 1-2 3x High hang PC
|
Breathing 4x4min per station (5 people per station, 1 min to change)A. Rowing 30 hard 30 easyB. PC n Press 30 wrk 30 rst @45/30C. DU 30 wrk 30 restD. Thruster 30wrk / 30rst @45/30 |
Breathing 4x4min per stationA. Rowing 30 hard 30 easy
|
Thursday – gymnastics
Friday
Lower body – push / pull (volume) |
|
Strong |
Fit |
Warm up / MobilitySquat flow |
Warm up / MobilitySquat flow |
12min E2MOM – 6setsA Squats 4×8-10 @ 3010B. 1min squat test @ 80%A12min E3MOM – 4sets
|
12min E2MOM – 6setsA Squats 4×12-15 @ 3010B. 1min squat test @ 60%A12min E3MOM – 4sets
|
10min AMRAP20x BB thrusters @30/2010x T2B |
10min AMRAP20x BB thrusters @20/1510x K2E / Scale |
Saturday
Upper body – push / pull (strength) |
|
Strong |
Fit |
Warm up / MobilityStick Shoulder flow |
Warm up / MobilityStick Shoulder flow |
12min E2MOM -6setsStrict OH press 6×6-8 @ 301112min E3MOM -4setsB1 BB BOR 4×8-10 @2012B2 Bench press 4×10-12 @3010 |
12min E2MOM -6setsStrict OH press 6×10-12 @ 301112min E3MOM -4setsB1 1arm BOR 4×12-15ea @2012B2 Bench press 4×12-15 @3010 |
WOD 6 rounds10x deadlifts @40/3010x power cleans @40/3010x push press @40/3010x back squats @40/30 |
WOD 6 rounds10xKB deadlifts @medium10x KB double handle clean @medium10xKB push press @medium10xKB goblet squats @medium |
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
6min EMOM -6 setsA1. Odd 3x Snatch High pullsA2. Even 3xSnatch balance12min E2MOM – 6sets
|
6min EMOM -6 setsA1. Odd 3x Snatch High pullsA2. Even 3xOHS / scale12min E2MOM – 6sets
|
3x2min teams 5 follow leader1min Bike for distance1min high hang Power snatch 40/303min rest |
3x2min teams 5 follow leader1min Bike for distance1min high hang Power snatch – BARS ONLY3min rest |