Saturday, 011219

Join us today at CrossFit Free, 10am for CAP Training

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Weightlifting:

A. Hang Snatch; EMOM x 12 x 2-3 TnG Reps @60-70%; athlete chooses power or squat etc

B1. Weighted Ring Support Holds; x :10 seconds x 5 sets

B2. Hanging L Sit Hold :15 – 30 hold

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Conditioning:

A. AMRAP 18

2 rope climbs ahap

15 GHD SItups

15/12 cal bike

2 Shoulder to Overhead 245/163

B. 14 min of :30/:30

*athletes choice of mono machine

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Becomplete:

1a. KB Front Rack Wall Sit :30

1b. 3 burpee High jumps done afap

Rest 2 min x 4 sets

2. Bent over DB double Row (elbows out) x 6-8 reps x 3 sets

3. Chin over bar hold (max time) chin-up grip

4. Side plank (wear weighted vest) x 1 min x 3 each side

5. 7 mink ankles stretching

6. Crossover symmetry

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