Want to get better at rowing? Precision is hosting a rowing seminar with NCAA Division 1 Women’s rower Samantha Lusk.
You will learn:
-Pacing (depending on short or long workouts)
-Efficiency (how to conserve and maximize energy depending on what other movements are in your workout)
-Consistency (how to keep and hold a split)
-Technique (of course)
-How to get a PR 2k row (always have a specific pace strategy – always finish harder than you start)
When: 2/18/2017
Cost: $50/person
Time: 11am to 1pm
Email: info@precisioncrossfit.net
Call: 818-889-1744
Sign up at the front desk
WARM UP:
50 Single Unders
10 Bumper Jack’s 2″
10 Bumper Jack’s 4″
Then:
10 Y’s, T’s, & W’s
10 Reverse Flys
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 OHS
Then:
Mobility
SKILL:
10-8-6-4-2
Strict T2B
BB Bent Over Row (Your Choice)
*BEG = 20-16-12-8-4 Seated Leg Lifts over a KB.
LIFT:
EMOM 7
5 Snatch
*Find an Unbroken set of 5.
**Work on your BB Cycling Technique.
WOD:
“020817”
For Time: (10 Min. Cap)
25-15-10
DB Snatch (50/35) (45/25) (40/20)
T2B
*EMOM 30 Double Unders
**Sub. T2B for knee’s to above hips accordingly.
***You may use KB’s as well.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Flys
10 Face Pulls
