aynanthonyAyn and Anthony at the CrossFit Hartford Summer Meltdown

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Deliberate practice: Footwork drills for the split position. Alternate feet. (10 min) Choose one ground-to-overhead exercise: muscle snatch, power snatch, power snatch + overhead squat, snatch (10 min)

2. 10 minutes to determine a challenging snatch double.

3. EMOM 10, 2 snatches.

4. "Preach It, Brother Balko!" For twenty minutes, rounds for quality: 10 Pistols (alternating) 4 Barbell single-leg Romanian deadlifts (alternating) http://youtu.be/wzQqmhMtswU 6 Single-arm dumbbell jerks

Work for quality of movement, not for quantity. The barbell single-leg Romanian deadlift is a new movement, so don't try to go heavy.

LIII: contralateral split jerks (alternating) LII: pistols from box as necessary, contralateral split jerks or db push jerks or push press LI: reverse lunges, single leg Romanian deadlifts sans barbell, dumbbell presses

Have fun!