WEDNESDAY, MARCH 16, 2016

CROSSFIT CLASS:

1. Clean and Jerk
Every :30 for 4 minutes complete 2-TnG Clean and Jerks

2. Conditioning
For time (24 minute cap)
50 Calorie Row
50 Box Jump Overs, 24/20
50 Deads, 185/125
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls, 20/14
50 Deads, 185/125
50 Box Jump Overs, 24/20
50 Calorie Row

WEIGHTLIFTING PROGRAM:  NO MISSES.

1. Front squat: 3, 2, 1, 1, 1, 1, 1′

2. 3 position muscle snatch:begin from floor.  3 sets.

3. Snatch balance no dip, 3 sets X 1 rep.

4. Snatch balance with a dip: 3 sets X 1 rep.

5. Snatch: 2, 1, 1, 1

6. Back squat: 1, 1, 1, 1