TEST & RE-TEST

IT’S TIME TO RE-TEST A LIFT AND SEE WHERE WE STAND. WE ARE GOING TO CHECK OUR HANG SNATCH. WE TESTED OUR 3RM ABOUT 3 MONTHS AGO, SO IF YOU ARE NOT RECORDING YOUR NUMBERS THIS IS A GOOD DAY TO START! WITHOUT A RECORD OF YOUR RESULTS THERE IS NO WAY TO DETERMINE IF YOUR WORKOUTS ARE HELPING YOU. ON OF CROSSFIT STAPLES IS “MEASURABLE” WE NEED RESULTS TO TAPER OUR PROGRAMMING.

STRENGTH:

3 REP MAX HANG SNATCH

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WOD: “COBRA”

21-15-9

HANG SNATCH @ 70% OF 3RM

RING DIP

PULL UPS

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CASHOUT:

2 x 400m wheel rest 1:1