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Friday 1/26/18

 

Fitness

1. EMOM X 10 mins – alternate

a. Snatch Grip RDL – 5 reps w/ slow negative

b. Squat Jumps – 10 reps – as high as possible

+

AMRAP 12 mins

12 Alternating Lunges – DB’s suitcase style

9 Toes to Bar

6 Burpees

Performance

1. Snatch – EMOM X 10 – 1 Rep – Start at 60% and build to a Max for the day

+

AMRAP 12 min

12 Alternating OH Lunges – 95/65

9 Toes to Bar

6 Burpees over the Bar

 

Competition

Crossover Symmetry Activation

+

1. Press from Split – 5 reps X 3 working sets. Focus on good balance and bar path.

2. Split Jerk – 1 rep X 5 sets @ 80%+.

** after each set, do 3 High Box Jumps, as high as possible

+

CFG Open WOD 16.1

AMRAP 20 mins

25ft OH Walking Lunges – 95/65

8 Bar facing Burpees

25ft OH Walking Lunges – 95/65

8 CTB Pull-ups

+

3 Sets 

Banded Face Pulls – 15-20 reps

Banded Tricep OH Extensions – 15-20 reps

Strongfit Bicep Openers – 5/5/5/5