Thursday, January 14, 2016

CROSSFIT CLASS:

1. Pause front squat: Every 90 sec complete 1 heavy pause front squat, climbing sets
2. Fight gone bad, three rounds

• 1 minute max calorie row
• 1 minute max rep wall balls
• 1 minute max rep sumo deadlift high pull
• 1 minute max rep box jump
• 1 minute max rep push press
• 1 minute rest

WEIGHTLIFTING PROGRAM: 

1. Front squat: 3, 2, 1, 1, 1, 1, 1
2. Snatch: work up to 90%x1, 85%x1, 80%x1
3. Clean and jerk: work up to 85%x1, 80%x1x2
4. Front squat: 1, 1, 1,
5. Ab mat sit ups x 100.