Friday January 3rd, 2014

CoreFit:

A. 15 minutes Snatch technique. 

B. 15 minutes Clean and Jerk technique. 

C. 

For time

 Airdyne 0.5 miles

 10 ring rows

 20 wall balls

 20 push-ups

 20 wall balls    

 10 ring rows

 Row 500m 

CrossFit

If muscle -up is a goal skip A or B and work on muscle-ups instead. 


A.
Take 15 minutes to build to a heavy-ish Snatch  ---good mechanics. Build high if it feels great. If not try and nail each attempt with perfect mechanics.


B.
Take 15 minutes to build to a heavy Clean & Jerk ---same – let feel dictate the loads used

C.
For time:
Row 500 Meters
20 Pull-Ups
15 Thrusters (95/65 lb)
10 Muscle-Ups
15 Thrusters
20 Pull-Ups
Airdyne 0.5 miles