Friday, April 27, 2017

10 min of joint prep

A. Every 90 sec for 8 sets:

hang snatch plus snatch

Work up to a heavy but manageable weight.

B. Kipping hspu x 60 sec

   Front Squats x 60 sec 75/115 lbs

Rest 60 sec

3 sets

B. FLUX BLEND

DB Snatch x 10 reps (alternate arms)

DB Push Press x 10 (5 per arm)

Rest 60 sec between movements

3 sets

C. precision jumps coaches's choice x 10 reps

Wednesday, April 26, 2017

Joint Prep x 10 minutes

SKill work - handwalking or chest to wall holds or handbalancing with the wall. x 10 minutes

A. Back Squat

5-6 reps @ 31x1 x 3 working sets; Every 3 minutes.

B. Flux CrossFit

3 Rounds For Time:

Power Cleans x 9 95/135 lbs

wall walks x 3-5

B. Option 2

1 leg deadlift x 5-7 reps

chest to wall hold x 30 sec or wall walks x 3-5 reps

Rest 45 sec between movements

3 sets