Halting 3 Position Snatch
1″+low hang+hang
5@60%
Halting 3 Position Snatch
1″+low hang+hang
5@60%
5 Dips+Jerk
5@60%
Tempo DL 10 up 10 down
3×2 @60%
Core
3 Rounds
20 AbMat Sit UPS
20 Supermans
Build to a moderate 10 rep.
“Ascending Fran”
For Time
21-15-9
Thrusters
Pull Ups
Add 10-20lbs every set of Thrusters.
So this is our first de-load in this cycle. We will be working a lot of Olympic Lifting Complexes and replacing weight with tempo and pauses. Should be a fun week, with that being said when it comes to the complexes we will be mixing in power and squat movements.
Barski Snatch
Muscle+Power+Squat w/5 sec pause in bottom
1×5@ 60% of your heaviest Snatch
*if your 60% is too heavy to Muscle go lighter*
Barski Clean
Muscle+Power+Squat w/5 sec pause in bottom
1×5@ 60% of your heaviest Clean
*if your 60% is too heavy to Muscle go lighter*
Push Press+Push Jerk+jerk
1×5@ heaviest Jerk
Tempo Back Squat 5 down w/ 3 sec. in bottom
5×2@60%
3 rounds
10 V-Sits
30 Weighted Russian Twists
5sec. Tempo snatch DL then fast high pull at hang position+hang Snatch+BTN Snatch push Jerk
5@60%
5sec. Tempo Clean DL then fast high pull at hang position+hang clean+Jerk
5@60%
Push Press w/pause dip+Jerk w/pause dip+Jerk
5@60%
Tempo Shoulder Press (5 seconds down fast up)
5×4@60% of Shoulder Press
3 Rounds
5 KB Single Leg RDL’s each leg
10 Leg Raises
10 Turkish Sit UPS
Merry Christmas everyone, hope you all enjoy the next couple days. Obviously we are closed today, so you’ll have to make this day up. Good thing is, there is plenty of time to make it up.
Squat Snatch
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Squat Clean
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Push Press
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Sumo Dead Lift
10×3@65%
Turkish Get UP
3×5 (each arm)
*Choose a moderate weight, you should be able to do all 5 reps unbroken and not need to lay on the floor staring at the ceiling until you do your next rep.*
CrossFit Wig Wag 