Tuesday, December 8, 2015

CROSSFIT CLASS

WOD:
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

“Fran” Conditioning 
18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65

Accessory:
3×10 Good Mornings

WEIGHTLIFTING

1. Front squat: 75% for 10×3
2. Back squat: 75% for 3×3
3. Snatch balance no dip; 3, 2, 1, 1, 1
4. Snatch balance with a dip: 2, 1, 1, 1,
5. Pull ups-strict-25 total
6. Back extensions 3×10