MONDAY< FEBRUARY 8, 2016

CROSSFIT CLASS:

1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Snatch
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

3. Squat
3×5 Front Squat

WEIGHTLIFTING PROGRAM:

Each athlete will choose his pr her loads for each lift this week. The goals will be o go as heavy as possible without missing and keeping textbook form.

1. Front squat: 3, 2, 1, 1, 1, 1, 1
2. Snatch: 3, 2, 1, 1, 1, 1 (2 min rest between the singles)
3. Clean and jerk: 3, 2, 1, 1, 1, 1. (2 min rest between singles)
4. Front squat: 1, 1, 1,
5. Ab work: 100 reps of anything