4/12/17 – Peg Boards!

pegboard-echo-web-3_1

RANT

So tomorrow we will be coaching proper technique and progressions when training on the peg board.  Please note, there is a prerequisite amount of upper body pulling strength required to safely train on this equipment.  Your coach will make the appropriate modifications to your training to ensure you don’t die…cause that would make for a shitty Wednesday.

CrossFit Performance/All Levels

A. Peg Board – collect 15 ascents
+
EMOM 16:
Odd – AMRAP Strict Ring Pullup
Even – 20 Wall Ball

*score total strict pullups completed

CrossFit Fundamentals

A. Hang Power Snatch
+
AMRAP 20:
10 Hang Power Snatch
15 AbMat Situps
200m Run

*score total reps
*run = 20 reps

 Olympic Weightlifting 

A.  Jerk.  Heavy Single.  3 x 2 @ 80%
B.  Muscle Snatch.  Above Knee.  Heavy Single.
C.  2 Position Snatch.  Floor + Above Knee.  60% of snatch. 1 + 1 x 3
D.  2 Position Clean.  Floor + Above Knee.  60% of Clean.1 + 1 x 3
E.  Push Press.  Heavy Single.  4 x 5 @ 75%