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Coaches Warm Up

 

1. Conditioning

25' AMRAP

400m run

30 wall balls

15 toes to bar

1 legless rope climb

 

 

2. Accessory Work

4x5-10 tempo handstand push up with 3" decent 

 

4x5-10 tempo ring dip with 5" down + 3" pause @ bottom + 5" pause @ top

 

4 supersets

12-15 DB tricep kick backs

8-12 single arm bent over row

 

4x8-12 reverse barbell bicep curl

 

1x100 banded pull aparts

 

Weightlifting 6:30pm

**courtesy of CrossFit Weightlifting

muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.

snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.

power snatch+snatch: 1+1 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.