Friday, November 1, 2013

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Skill: warmup for the lift

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

WOD: 5 rounds for time:
15 wallballs
12 deadlift
10 toes to bar
rest 2 minutes

Level 4: 20/14#, 185/135#
Level 3: 20/24#, 155/115#
Level 2: 16/10#, 135/95#
Level 1: 10#, 95/65#, leg raises, 3 rounds

SOGOFF: 1 build up and strip complex of bicep curls

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
Couch Stretch: 2 minutes on each side
Adductor Barbell Smash: 2 minutes on each side
Planter Surface Smash: 2 minutes on each foot
Voodoo Floss Calf and Ankles

Bonus Lifting:
4×8 overhead tricep lockouts
tabata battle rope
4×8 per arm strict jammer press
4×10 banded face pulls

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
10 minutes to establish max height box jump.

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