WEDNESDAY, FEBRUARY 3, 2016

CROSSFIT CLASS:

1. Strength
In ten minutes build to a heavy OHS single

2. Barbell Complex
In ten minutes build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

WEIGHTLIFTING PROGRAM:

1. barski cleans: all from hang, no straps. Work up to (70%x3, 75%x3, 80%x3) 3 rounds.
2. Deficiet clean pulls (standing on a 2” block) 90%x5, 95%x4, 100%x3
3. push press+push jerk+jerk: 1+1+1x 5 sets. You declare the weight to be used
4. good mornings to a 45 degree angle: 5 x 5 reps. You select the weight.
5. Toes to bar x 25 reps. 75 ab mat sit ups.