Thursday, October 24, 2012

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Skill: 3×8 Snatch grip Romanian Deadlift @ as heavy as possible

Lift: Every minute on the minute for 10 minutes: Power snatch, 2 OHS @ 75% 1RM snatch
Beginner: 2 front squat @ as heavy as possible

WOD: 4 minute AMRAP:
10 snatch
10 squat box jumps
rest 2 minutes
4 minute AMRAP:
10 snatch
10 squat box jumps
rest 1 minute
2 minute AMRAP:
10 snatch
10 burpees

Level 4: 135/95#, 24/20”
Level 3: 115/75#, 24/20”
Level 2: 95/65#, 20”
Level 1: Bar, air squats (instead of box jumps)

TWIST BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at http://www.crossfitsocalmobility.wordpress.com)
Glute Smash and floss: 2 minutes on each side
Hip External Rotation with flexion: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Double LB medial Shin Smash and Floss: 2 minutes on either side

Bonus Lifting:
10 minutes sled power steps @ very heavy
40 sled pull-throughs
40 total banded squat jumps

Gymnastics:(view more at http://www.crossfitsocalgymnastics.wordpress.com)
10 minutes of glide kip practice.

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