Everything You Need to Know to Do a Perfect Pistol
March 22, 2017
Wednesday
Gymnastics
Skills:
T2B
Double-Unders
Pistols
Practice:
For Time:
30 T2B
50 alt pistol
100 double-unders
Gymnastics
Skills:
T2B
Double-Unders
Pistols
Practice:
For Time:
30 T2B
50 alt pistol
100 double-unders
A. 1 BN Split Jerk + 1 Snatch Balance, 5×1 *Building*
B. Hang Power Snatch, heavy double
C. Snatch, heavy single
D. Snatch Pull 5×1@110%
A. 500m Row Time Trial
B. 4x500m row
*10-15s slower than avg. pace from part A*
Rest 2 minutes
Endurance
A. 4 sets:
250 meter row *building*
*Rest as needed*
B. 10×1 min row for max cals
*Rest 2 min*
A. Skill/Strength:
SB Squat, 3-4 Sets x Max Reps
B. Conditioning:
Stations 1:00 Work / :30 Rest
– Sled Sprint 50ft.
– SB Carry 50ft.
– AB Cals
x 4 Sets (18 Min)
A. Power clean 2-2-2-2-2
B. 2 Hang Cleans + 3 Jerks 5×1
C. Clean Pulls 5×2@115%
D. Back Squats 3-3-3-3-3
A. 1 BN Split Jerk + 1 Snatch Balance, 5×1 *Building*
B. 2 High Hang Power Snatches + 1 Hang Snatch, 5×1 *building*
C. Every 90 seconds for 9 minutes:
1 Snatch@95%
D. Snatch Pull 5×2@105%
A. 3 rounds (not for time):
1 min AB
5 inchworms
10 squat jumps
B. 10K AB time trial
Gymnastics
Skills:
T2B
Double Unders
Pistols
Practice:
AMRAP 10 minutes:
10 T2B
20 alt pistol
50 Double unders
16 Rounds:
8 cal row
12 push-ups
18 kb 55/35
*alternate rounds*
A. Power clean 2-2-2-2-3
B. 2 Hang Cleans + 3 Jerks
C. Clean Pulls 5×2@110%
D. Back Squats 3-3-3-3-3
A. 1 BN Split Jerk + 1 Snatch Balance, 5×1 *Building*
B. 2 High Hang Power Snatches + 1 Hang Snatch, 5×1 *building*
C. Every 90 seconds for 9 minutes:
1 Snatch@90%
D. Snatch Pull 5×2@100%
A. 4 sets:
:40 AB for calories
*Rest :20*
:40 max double unders
*Rest :20*
:40 Shuttle runs
*Rest :20*
:40 P-bar Hold
*Rest :20*
B. 4 sets:
:10 Max Effort AB sprint
*Rest :50*
Gymnastics
Skills:
T2B
Double Unders
Pistols
Practice:
7 min Ladder:
2 T2B
2 pistol
20 Double unders
*T2B and Pistol reps go up by 2 after every set of double unders*
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© NorthEast CrossFit - *Disclaimer: Results may vary from person to person.
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