Friday, December 11, 2015

CROSSFIT CLASS:

1. Snatch
work up to a heavy single from the low hang

2. Snatch
EMOMx5: 5 TnG Squat Snatches, across

3. Optional Snatch Accessory
A. 5×2 Snatch Grip Push Press from behind the neck
B. 3×3 Snatch Deadlift

4. WOD:
“American Dream”
AMRAP 20 of:
1 Power Clean, 205/145
1 Burpee over the bar (advanced athletes do  a muscle up)
2 Power Cleans
2 Burpees over the bar/Muscle ups
3 Power Cleans…
Continue as far as possible.

WEIGHTLIFTING PROGRAM:

REST DAY/MAKE-UP DAY

That means you, Phil!