Thursday, December 17, 2015

CROSSFIT CLASS:

Strength: 

1) Bench press: Warm up, then:

75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

WOD:

5 Rounds – Complete as many rounds as possible in 3 minutes of:

4 Alternating 1-arm KB/DB squat clean, alternating (70#/53#…scale to 53#/35# if this takes you longer than 30 seconds)

6 Strict handstand push-ups

10 Abmat butterfly sit-ups

*Rest 60 seconds after each 3 minute AMRAP.

WEIGHTLIFTING PROGRAM:

1. Snatch: work up to 85%x1x5 sets
2. Clean and jerk: work up to 85%x1x5 sets.
3. Front squat: 3, 2, 1, 1, 1, 1, 1
4. 100 ab mat sit ups
5. strict pull ups x 50