Monday, January 4, 2016
CROSSFIT CLASS:
1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep Double Unders
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups
2. Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS
WEIGHTLIFTING PROGRAM:
- Barski snatch: 3 from hang (launch) NO STRAPS!! WORK up to (70%x3, 75%x3, 80%x3)2 waves
- Snatch high pulls: (elbows high and outside) use legs hard! 85%x3, 90%x3x2 sets
- Snatch push press+ ohs+ snatch balance +sotts press: 1+1+1+2 x 5 sets. You select the weight to be used.
- Good mornings: 3 x 10 reps. To a 45 degree angle. Explode upward on that last rep. You select the weight. Remember to hold down the bar on your back on the last rep when you explode.
- Sit ups using a 10 lb plate behind head 5 x 15. Have someone hold your feet down over a bench. Plate behind head….sit up with elbows to knees.