The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
7:30 am

170328

Conditioning
P1
EMOM 12-16'
1- Face Pull / Y Press / OH Squat x 6-8
2- Ballslams 8-10-12-14-16-18-20-22
***use crossover sym for face pull...

P2
Conditioning
Death by hang power snatch
Complete 1 snatch on the first minute, 2 on the second minute, 3 on the third, 4 on the fourth until you can no longer complete the reps withiin the minute
95/65#
16' time cap

Strength
P1
Every 90" for 7 Sets complete
3 Snatch grip deadlift to the knee
***pause at the knee for 3" and lower with control
***complete 10 prone presses from behind the neck or 5 sotts press between sets
***scale deadlift to single leg deadlift for lower back restriction

P2
Every 2' for 7 sets complete
3 Snatch grip deadlift to the knee
***pause at the knee for 3" and lower with control
***complete 10 prone presses from behind the neck or 5 sotts press between sets