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ANNOUNCEMENTS:
M/W 5pm CrossFit Classes moves to 5:30
Nutrition with Amy - Signup by 1/12
Added a 7:30 Wednesday Power Hour
Warmup
3:00 Blood Flow or Mobilization
2 rds:
5/5/5 KB S/a KB Swings/Snatches/Windmils
15 Glute bridges
20 PVC pass Throughs
10 OHS
Snatch Work
For those who have issues with snatching, we get it. Nobody is asking anyone to hit a world record snatch. If you have the mobility to squat snatch take the time to just work on it. Don’t worry about weight, just be comfortable being uncomfortable.
Coach J
3 Sets
10 High Pulls
5 Muscle Snatches
Into
“Squat” Snatches
5x3r or take the allotted time to just practice
Conditioning
4 Rounds
45:15
Bike/ Ski Erg
Power Snatches (95/65) (115/80) (135/95)
Plank
***Perform as many reps as possible in the 45 sec window.
Intent: Medium to high intensity. Anaerobic capacity. Intervals. Work to rest.
Power hour:
Warmup
3:00 blood Flow
2 rds:
5/5/5 KB S/a KB Swings/Press/Windmils
15 Banded Good Mornings
20 banded Press
10 GLute bridges
Strict Press
4x12 (building)
Superset
S/A DB bentover rows
4x10 e/s
Sumo Deadlift
4x8 (building)
Core:
2 rounds:
50 Russian Twist
:30
Flutter kicks
:10 hollow hold