Benchmark Monday 9/16/13

Click on the pic above for a free copy of the CrossFit Journal: Foundations.  This is a great read and helps explain, well, the foundations of CrossFit!

Barbell Work
Spend 20 Minutes working on snatch technique from the hang (just above the knees)

We’ll review last weeks high hang and build on it by progressing down to the knees. We will only work up on weight if technique is perfect!

WOD
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-Ups

Compare to 6/3/13

Basics
For time:
21-15-9
Squats
Pull-ups

Written by:
Just Paleo

Benchmark Monday 9/16/13

Click on the pic above for a free copy of the CrossFit Journal: Foundations.  This is a great read and helps explain, well, the foundations of CrossFit!

Barbell Work
Spend 20 Minutes working on snatch technique from the hang (just above the knees)

We’ll review last weeks high hang and build on it by progressing down to the knees. We will only work up on weight if technique is perfect!

WOD
“Fran”
For time:
21-15-9
Thrusters 95/65
Pull-Ups

Compare to 6/3/13

Basics
For time:
21-15-9
Squats
Pull-ups

Written by:
Just Paleo