WEDNESDAY, MARCH 9, 2016

CROSSFIT CLASS:

1. Clean
Work up to a heavy single Power Clean

2. Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65
Minute 4: 15 Push Press, 95/65

WEIGHTLIFTING PROGRAM:

1. BACK SQUAT: 3, 2, 1, 1, 1, 1, 1 (vertical torso)

2. Front squat: 3, 3, 3, 3, 3.

3. Scotts presses: (front squat+press while in the front squat) 1+3 reps X 5 sets.   Make sure you get the face out of the way!! Work that upper back mobility!!  This is a very tough exercise…so keep it light!

4. 100 reps of ab work.  Choose different exercises.