WEDNESDAY, FEBRUARY 24, 2016

CROSSFIT CLASS:

1. Snatch
3 sets of 3-Position Snatch at 70% of 1RM
Pos. 1: High Hang, “pockets”
Pos. 2: Hang, “knees”
Pos. 3: Floor

2. Clean and Jerk
EMOMx10:
Odd: 1 Power Clean and Jerk at 70%
Even: 18/15 Calorie Row

WEIGHTLIFTING PROGRAM:

1. snatch: (3, 2, 1)5 rest no more than 90 sec between sets.
2. sn pull: 5, 4, 3. maintain proper form
3. sn pp: 5×5, going to the heaviest that you can for 5 reps.
4. depth jumps: 4 x 5
5. back extensions: 3 x 8.
6. evil wheel: 3 x 10