Wednesday, November 27, 2013

travis

 

Olympic Lifting Competition this weekend. Weigh in is at 8am and lifting begins at 10am. To sign up contact Veronica at natbsquatter@hotmail.com

Today’s Workout:
Skill: snatch technique/warmup
Lift: 12 minutes to establish 1RM snatch

WOD: Crossfit open workout 12.2
10 minute AMRAP:
30 snatch (75/45#)
30 snatch (135/75#)
30 snatch (165/100#)
Max reps snatch (210/120#)
Level 2: Rx
Level 1: 75, 95, 115, 135/ 45,55,75,95

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

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