January2015

January2015

5 01 15 – Snatch

Warm up: Light jog to get loose Then 3 rounds of Cindy     Mobility: Shoulders and hips     Technique/strength: Power snatch 3-3-3-3-3-3-3     Metcon: 5 min AMRAP – 5 over bar burpees + 5 squat snatch 40/30kg   1 min rest   5 min AMRAP – 5[…]

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3 01 15 – CrossFit Total

Warm up: 3 minutes light cardio (skipping, jogging, rowing) 5 Empty bar barbell complex (DL, HPC, FS, STOH, BS)   CrossFit Total: Back squat 1-1-1 Shoulder press 1-1-1 Deadlift 1-1-1 You have 3 attempts at a 1 rep max on each exercise. Warm up sets are allowed prior to the 3 1rm[…]

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2 1 15 – Thrusters

Warm up: 2 wall walks 80m jog 2 wall walks 40m walking lunge 2 Wall walks 20m inch worm   Mobility: Shoulders Lats Hips   Strength: Thrusters A: max unbroken reps 40/30kg (2 attempts) B: 10 mins to find 1rm   Metcon: EMOM 5 min EMOM 5 squat cleans 60/50kg[…]

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