MONDAY, FEBRUARY 1, 2016
CROSSFIT CLASS:
1. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of Jump Rope
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups
2. Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS
WEIGHTLIFTING PROGRAM:
- barski snatch: all from hang, no straps. Work up to (70%x3, 75%x3, 80%x3) 3 rounds.
- Deficiet snatch pulls (standing on a 2” block) 90%x5, 95%x4, 100%x3
- 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
- halting deadlifts: take bar from floor to launch position (position 2) and hold for 6 seconds. Make sure your back is arched, weight centered on feet or very slightly back, shins perpendicular to floor, head straight. Perform 5 sets x 5 reps. You decide the weight. After each rep of holding take bar to high hang….reset from the high hang and take to hang. Only the first rep is from floor.
- AB mat situps x 100 reps.