171202

CrossFit Class 8 am
Warm Up:

400 Meter Run
Quad Stretch
Laying Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Sitting / Laying Periformis
Walking Lunge
Spiderman Stretch
Inch Worms
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Mobility:
Couch Stretch
Pigeon Stretch
Banded Shoulder Distraction

WOD:
AMRAP15
100 Meter Run, 2American KBS (53/35)
100 Meter Run, 4 KBS (53/35)
100 Meter Run, 6 KBS (53/35)
100 Meter Run, 8 KBS (53/35)
100 Meter Run, 10 KBS (53/35)
**Adding 2 Reps Each Set**

Olympic Lifting 9 am
Snatch Warm-up Sets
Power Snatch + OHS + Snatch @ 50%
Power Snatch + OHS + Snatch @ 55%
Power Snatch + OHS + Snatch @ 60%
3 Snatches @ 65%
2 Snatches @ 70%
1 Snatch @ 75%

Snatch
3 x 1 @ 80%
2 x 1 @ 85%

Clean Warm-up Sets
2 Power Cleans + 2 Front Squat @ 50%
2 Power Cleans + 2 Front Squats @ 55%
2 Power Cleans + 2 Front Squats @ 60%
2 Cleans @ 65%
2 Cleans @ 70%
2 Cleans @ 75%

Clean
3 x 1 @ 80%
2 x 1 @ 85%

Back Squat Waves
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%