1/6/16 – Row, Wall Balls & DUs

CrossFit Performance

A. Hip/Ankle Mobility

METCON

For Time

20/10 Cals on the Rower

30 Wall Balls (20/14)

100 DU/Singles

Rest 3:1, x4-5

Dose Response: Maximum Aerobic Power – Aim to hit these at 90% effort. Modify the jump rope so that you can complete each set as fast as possible. This is not a time to practice your double unders!

CrossFit Fundamentals

SKILL

A. Hang Power Snatch Review, 3×5

B. Power Snatch Review, 3×5

METCON

5 Rounds for Time

10 Power Snatch

10 Burpees over the Bar

10 KB Swings (53/35)

Olympic Weightlifting

A. Snatch Deadlift + Snatch, 70% 3×2.1, 75% 2×2.1

B. Power Clean + Jerk Dip Pause + Push Jerk, 80% 3×1.1.1, 85% 2×1.1.1

C. Snatch Push Press, 70% 3×5, 75% 2×5

D. OHS, 80%, 3×5, 85% 2×5

ACCESSORY

3 sets, minimal rest

15 plate rows (position over difficulty)

15 plate sit ups