Monday, December 21, 2015

CROSSFIT CLASS:

1. Cleans
1RM Squat Clean

2. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans (80% of your 1rm squat clean)

3. Gymnastics Conditioning
50 Strict C2B Pull-ups for time

WEIGHTLIFTING PROGRAM:

1. 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 waves.
2. Snatch pulls: work up to 95%x3x2, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”

3. Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.
4. Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.
5. Ab mat sit ups x 100