Monday, Sept 30, 2013

 WARM UP
A1.Wrist prep x 2 sets
A2.weighted shoulder opener 30 sec x 2 sets
A3. straddle ups x 5 x 2 sets
10 wall squats


A. Back Squat
Advanced: daily max plus doubles

Intermediate: 3, 3, 3, 3

Beginner: 5, 5, 5, 5 @ 22x2

B. 21-15-9
Power Snatch 65/95 lbs
hspu CrossFit kipping style

Do not underestimate the downward dog hspu. IF you continue to press forward, resisting the urge to push back on feet, the movement will be very challenging. 

Absolutely no press outs on the snatch. 

Beginners: Power snatch x 10
                  downward dog hspu x 5
                  rest 60 sec.
                  5 sets