Saturday, February 6, 2016

JOINT PREP and MOVEMENT WORK
5 min of joint prep
Rolling Warm up

Flux CrossFit/Flux Blend
A. Snatch - 3x3, 2x2, 1x1
Power snatch is fine if people cannot get into the bottom position.
OHS for those who have instability concerns or are beginners. 5 sets of 5 (going up in weight with each set).

B. Strict toes to bar
advanced should do 3-5 reps @ 31x3; rest 100 sec.
everyone else: stahl bar hanging leg raises x 5-7 reps @ 31x3; rest 100 sec.
4 sets

C. Flux Blend
1 length contralateral locomotion
1 length ipsilateral 
1 length backwards contraleteral
1 length backwards ipsilateral
rest 90 sec
3 sets

C. Flux CrossFit
21-15-9
OHS x 65/95 lbs
Box Jumps 20/24"