Wednesday, December 16, 2015

CROSSFIT CLASS:

1. Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

2. Squat
1-10-1-20-1-30 rep Back Squat
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.

WEIGHTLIFTING PROGRAM:

1. Snatch: work up to (70%x1, 75%x1, 80%x1)3 waves.
2. Clean and jerk: work up to (70%x1, 75%x1, 80%x1)3 waves
3. Good mornings: 3 x 10 the last rep make explosive. You choose the weight.