MONDAY, JANUARY 25, 2016
CROSSFIT CLASS:
1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)
*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.
WEIGHTLIFTING PROGRAM:
- 2 position snatch: 1 from Launch or hang, 1 from floor. 70%x1+1, (75%x1+1, 80%x1+1, 85%x1+1) x 2 waves.
- Snatch pulls: work up to 100%x3x2, 100% +10 kg x 3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!
- Snatch push press+overhead squat+snatch balance no dip+ sotts presses: 1+1+1+2 reps x 5 sets. You declare the weight to be used.
- Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.
- Ab mat sit ups x 100