Wednesday, December 19, 2012

AM. FrostFit Competitors
A. 2000 meter row for time.

B. AMRAP double unders in 1 minute x 5 sets; rest 1 min.




PM

A1. Power Snatch from Blocks
Beginners: 5, 5, 5, 5, 5
Intermediate: 3, 3, 3, 3, 3
Advanced: Max for 1 rep, down 20 lbs, 2 reps x 2 sets


A2. HSPU
Beginners: 5-7 reps of downward dogs or elevated on box x 5 sets
Intermediate: Elevated Either 5 reps x 5 sets or 3 reps x 5 sets at a lower height. Remember, you only go to 3 reps if you previously hit all 5 reps for 5 sets.
Advanced: 2-5 reps to floor. Keep your bodyline!!!


B. Advanced/Intermediate: Take 20 minutes to find your 3RM power jerk.
Beginners: Practice your power jerk for 20 minutes.