TUESDAY, JANUARY 26, 2016
CROSSFIT CLASS:
1. Snatch
EMOMx10: 1 Snatch – you choose the weight
2. Conditioning
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105 (Scale = 60%)
20 Box Jumps, 24/20
WEIGHTLIFTING PROGRAM:
- front squat: 88%x2x6
- back squat: 80%x3x3
- sn push press+ ohs: work up to a heavy single.
- Sit ups x 100