Saturday, January 2, 2016

Joint Prep and Movement Work

Flux Blend/Flux CrossFit
A. Snatch 3 x 3, 2 x2, 1x1
Alternatives are power snatch and OHS.

Flux Blend
B1. Side Rolls - same ones as Monday x 10 reps (5/side)
B2. 20 Parkour soft tuck jumps done as a plyometric (your goal is land lightly and with control with hands gently but firmly touching the ground). 
Rest 90 sec
4 sets

Flux CrossFit
B.    AMRAP in 3 minutes
       deadlifts x 9 185/225 lbs
       push ups x 10/15 (if you do not have 5 push ups to the ground, please do from an incline).

Rest 4 minutes.

C. AMRAP in 5 minutes:
kipping chest to bar chin ups x 11
power clean and jerk x 5 105/155 lbs