About CrossFit E Strength

CrossFit E-Strength is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit E-Strength teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting. CrossFit E-Strength is a group based, community driven, and individually scaled training program servicing Manassas, VA.

WOD

  • CROSSFIT

  • 8/21/2017
    Warm-up
    Leg/Shoulder Mobility Drills
    Warm-Up
    10 Hang Snatch Pulls
    10 Hang Muscle Snatches
    10 Hang Power Snatches
    10 Hang Deep Power Snatches
    10 Hang Squat Snatches
    Weightlifting
    Hang Squat Snatch (1 Rep Max)
    1. Find your 2RM in hang squat snatches. On the first rep you have to pause for three seconds in the bottom position.
    2. Drop down to 90% for ten additional sets of one hang squat snatch + three snatch pulls from the floor. In snatch pulls, reset in the starting position every time and pause for three seconds with as much posture as possible before you start pulling from the floor.
    Metcon
    Metcon (AMRAP - Rounds and Reps)
    3 rounds:

    4 min Row

    2 min AMRAP:
    10 Burpees
    10 Goblet Squat 53/35
    10 KB Swing 53/35

    2 min Rest