Tuesday, December 14, 2015

CROSSFIT CLASS:

For time:
15-10-5:
Power Clean, 135/105
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/105
Ring Dip

THEN, 

A. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes and REPEAT!

WEIGHTLIFTING PROGRAM:

1. Snatch: work up to 85%for 5×1
2. Clean and jerk: work up to 80% for 5×1
3. Snatch balance: 3, 2, 1, 1, 1, 1, 1
4. Back squat: 3, 2, 1, 1, 1, 1, 1