Wednesday, November 20, 2013

Drew

 

Today’s Workout:
Skill: teach 3 position snatch

Lift: Every 2 minutes for 12 minutes: 3 position snatch (top to bottom) @ as heavy as possible

WOD: 3 rounds: Each movement for 1 minute: for total reps
snatch
toes to bar
rest

Level 3: 135/95#
Level 2: 95/65#
Level 1: empty bar, ambat situps

TWIST BONUS WORK (Complete before or after class)

Mobility (http://crossfitsocalmobility.wordpress.com/)
Quad Barbell Smash: 2 minutes on each side
Banded Super Frog :2 minutes on each side
Planter Lacrosse Ball Smash: 2 minutes on each foot
Double LB medial Shin Smash and Floss: 2 minutes on either side
Voodoo Floss Hips and Ankles

Gymnastics (http://crossfitsocalgymnastics.wordpress.com/)
10 minutes of double-under practice.
Double-under progressions.
http://www.youtube.com/watch?v=h7XjUbUpeHE
http://www.youtube.com/watch?v=bpyMiJOKc98
http://www.youtube.com/watch?v=AvqMcW_VtkY&list=PL4E62A747C6A666C5

Bonus Lifting (https://crossfitsocal.com/resources/monthly-bonus-lifting/)
Rest day

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s