Motivation for Oly Course…
httpv://www.youtube.com/watch?v=04HoWHsLksI

Crossfit
At 90 – 95% of your heavy single from 8 July
Deadlift 1-1-1-1-1-1
1 minute 30 seconds recovery b/tw sets

Tabata these…
Box jumps
Pullups

Olympic Weightlifting
1 Snatch Shrug Pull + 1 Snatch High Pull + 1 Snatch x 5
Snatch Grip Deadlift 3 reps x 5 sets
CF Metcon

Snatch Grip Shrug Pull Demo
httpv://www.youtube.com/watch?v=Qv1rIZsSOeg

Snatch Grip High Pull Demo
httpv://www.youtube.com/watch?v=PnonqOuZxk8

4 thoughts on “Putting your Heavy Singles to use

  1. Mike Miller says:

    AWESOME power and motivation in the 6:00am class this morning! You folks are killing it! Special shoutout to our newcomers Jenna M and Steve S, great work today!!!

  2. Whitney says:

    I needed some Dawn in my day, thank you! Always good to see a master at work. A reminder about my discussion group tomorrow 128 S Front St. 6:30 p.m. Tony, I’ll miss you! You are always so supportive of my efforts and you’ve been to my other 2. Thanks so much for that. This is a web site launch party for http://www.nutrisclerosis.com which is a web site where I put all the resources I used to have my own success. Just in case someone wants to come back from an autoimmune issue and feel the best they have ever felt, he or she could go to that site and find out what books to read, what web sites to go to. Recipes and a blog.

  3. Shawn K says:

    FYI… 6am Beach WoD to be followed by 7am breakfast at Sweet and Savory this week. Note that in this instance, Sweet = meat and Savory = some other meat. (i’ll try to post another reminder tomorrow)

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