THURSDAY, MARCH 10, 2016
CROSSFIT CLASS:
1. Back Squat
In 10 minutes, work up to a heavy single for the day.
2. For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps
WEIGHTLIFTING PROGRAM:
1. 3 Pos snatch: 1 from high hang, 1 from mid thigh (launch) 1 from floor X 2 sets.
2. 2 pos snatch: 1 from mid thigh, 1 from floor X 2 sets
3. Snatch: from floor, 1, 1, 1,
4. Clean and jerk: 1+1 X 4 sets.
5. Back extensions: use a weight behind head. 3 X 10 pause 1oo1 count at top!
6. 25 strict pull ups!
7. 25 toes to bar.