WEDNESDAY, MARCH 2, 2016

CROSSFIT CLASS:

1. Strength
Back Squat 10-8-6-4-2

2. Conditioning
AMRAP 7:
5 Muscle ups (Sub with equal reps of pull-ups and dips)
25 Wall Balls
50 Double Unders

WEIGHTLIFTING PROGRAM:

1. Power clean+clean: 2+1, 2+1, 1+1×5 sets.
2. Front squat+jerk: 3+1 x 5 sets.
3. Segmented clean pulls: take bar to end of first pull (mid thigh) pause 2 sec. take bar to the down position (knee slightly bent torso straight up) pause 2 sec. explode to the finished position. Do 3 sets x 3 reps.
4. Evil wheel x 100 reps