Wednesday, January 13, 2016

CROSSFIT CLASS:

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing

WEIGHTLIFTING PROGRAM:

1. Snatch: work up to (70%x1, 75%x1, 80%x1)3 waves.
2. Clean and jerk: work up to (70%x1, 75%x1, 80%x1)3 waves
3. Good mornings: 3 x 10 the last rep make explosive. You choose the weight.