JBLM CrossFit

WEDNESDAY, 31 August 2016

Warmup

Run 200M

3 Minute Front Rack Mobility  

• 3 sets

Goblet Squats x 3 (athletes choice)

Good mornings x 5

Snatch Grip Behind-the-neck press x3

Strength/Skill

BEGINNER WEIGHTLIFTING

1) Snatch Grip Deadlift:  4 x 4

2) Front Squat:  3 x 6

INTERMEDIATE WEIGHTLIFTING

1) 4 sets:  Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat - pick a challenging weight you can perform the complex with no misses.

2) Front Squat:  3 x 6 @ 72.5% FS 1RM

CONDITIONING

3 rounds for time:

500m Row (Intermediate) / 400m Run (Beginner)

12 Burpees

21 Box Jumps, 24/20" (Games standards)

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING

3 sets:  3-Position Pause Clean & Jerk

• Super slow Clean Pull to an inch below the knees, then pause for 2 full seconds.  Continue pulling to an inch above the knees, then pause for 2 full seconds.  Continue with a super slow pull to mid-thigh, pause for 2 full seconds, then Squat Clean the weight.  Follow the Squat Clean with one Split Jerk.

GYMNASTICS

EMOM for 12 minutes:

Odd:  3 Muscle Ups + 6 Handstand Push Ups

Even:  Max Effort L-Sit

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