Mon – 130701

I thought our 30+ person Saturday WOD was crazy. This is CrossFit Deep Ellum’s 138 person Saturday class!

4th of July Weekend Schedule

Thursday the 4th: Closed (Rest Day)
Friday the 5th: Open Gym from 8am-10am – We will be doing the Hope for Cures WOD on Friday. You can register here to donate. Donations are not required but greatly appreciated!
Saturday the 6th: TBD

WOD

Extra) Hang Power Snatch – 6X3 – Focus on Technique

1A) Front-Racked Alternating Reverse Lunges 4X6 (each leg)
Rest 90 seconds
1B) Strict Supinated-Grip Pull-Ups 4XMax Reps – If assistance is used do 6-8
Rest 90 seconds

2) Three rounds for time of:
8 Front Squats (135/95 lb)
400 Meter Run
From the ground – no racks. Scale weight as needed, eighth rep should be a battle.

Competition Training

Make sure you have your test in sheets done and turned in to me if you are going to continue with the Comp training.

1) Front Squat 5X1
Rest as needed – In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part 2.

2) Hang Power Snatch 6X3 – Unbroken
Rest as needed, work up as heavy as you can, but stay focused on bar speed.

3) Back Squat 5@65-70%, 3@75-80%, 1@85-90%
Rest 2-3 minutes between sets.

4) Every two minutes, for 12 minutes (6 sets):
6 Back Squats @ 75% of 1RM