WEDNESDAY, JANUARY 20, 2016

CROSSFIT CLASS:

1.  Strength
A.  3×1 Squat Clean
B.  3×2 Bench Press
C.  3×3 OHS

2.  Row Conditioning
25 Burpees
25 Box Jumps, 24/20
20 Burpees
20 Box Jumps, 24/20
15 Burpees
15 Box Jumps, 24/20
10 Burpees
10 Box Jumps, 24/20

WEIGHTLIFTING PROGRAM:

1. 3 POS CLEANS: (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 waves
2. RACK JERK BEHIND NECK+JERK: TAKE BAR OFF RACK FROM THE BEHIND NECK POSITION PERFORM 1 JERK….LOWER THE BAR TO THE FRONT POSITION AND DO 2^ND JERK: 1+1 X 5 SETS. You select the weight to be used. Proper footwork and drive thru and under the bar is critical here.
3. Clean pulls: work up to 95%x3, 100%x3X2 these are of your best clean. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”
4. Box jumps: 25 reps