WEDNESDAY, MARCH 23, 2016

CROSSFIT CLASS:

1. Power Snatch
Build to a Heavy Set of 2

2. EMOM x 12
Odd Minutes – 3 Power Snatch (75% of today)
Even Minutes – 40 Double-Unders

WEIGHTLIFTING PROGRAM: (NO MISSES)

1. Snatch+snatch balance no dip: 1+1 x 5 sets.  You will have to keep the weight light in order to get the PUNCH under the bar.  This requires great speed!!!

2. snatch: 1, 1, 1, 1.

3. ohs: 3, 2, 1, 1, 1.

4. 2 pos snatch deadlift: pause 2 sec at each position.  Floor to mid thigh…pause.  Mid thigh to the down position…hips under bar torso upright back tight….pause 2 seconds. from this down position now drive hard with the thighs creating acceleration on the bar to the finished position….slowly return bar to the floor. perform 3 sets of this exercise with a heavier weight…..suggestion about 80%- 90% of best snatch.  HOWEVER….if this is too heavy, go by feel.

5. 25 pull ups + 25 sit ups x 3 sets.