Monday, December 14, 2015
CROSSFIT CLASS:
Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat
WOD:
2 Rounds for time of:
30 Overhead Squats, 115/80
30 TTB
10 Squat Snatch, 115/80
10 Bar MU (or 20 burpees over the bar)
WEIGHTLIFTING PROGRAM:
- Snatch: work up to 80% 5×1
- Clean and jerk: work up to 80% 5×1
- Front squat: 3, 2, 1, 1, 1, 1, 1,
- Chin ups: 25
- 60 GHD sit-ups