Monday, 12.19.2016

CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

500m Row

2 Rounds

-6 Ring Row

-8 WallBalls

-10 Sit ups

-12 Lunges

Mobility:

Front Rack

Overhead

Posterior Chain

Strength:

Strict Press

-3×3

Push Press

-3×3

Jerk

-2×2

-2×1

(Progress up in weight with each set working to heavy in each movement)

WOD:

Open WOD 15.1

9 min AMRAP

-15 Toes to Bar

-10 Deadlift (115/75)

-5 Power Snatch (115/75)

Accessory:

Accumulate 3 Minutes of Handstand hold

or 4 Minutes if scaling to Plank

Break it up however needed