MONDAY, JANUARY 18, 2016
CROSSFIT CLASS:
1. Conditioning
50 Box Jumps, 24/20
50 Pull-Ups
50 Kettlebell Swings, 35/25
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press, 45/35
50 Good Mornings 45/35
50 Wallballs, 20/14
50 Burpees
50 Double Unders
2. Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing
3. Gymnastics Pulling
5 sets of 12 unbroken C2B Pull ups
WEIGHTLIFTING PROGRAM:
- 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 60%x1+1+1, (73%x1+1+1, 78%x1+1+1, 83%x1+1+) x 2 waves. ON THESE SNATCHES YOU MIGHT HAVE A BIT OF A HIP BEND ON THE HIGH HANG. THAT IS OK.
- Snatch pulls: work up to 95%x3 100%x3x2 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”
- Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.
- Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.
- Ab mat sit ups x 100