Wednesday, 20 November 2013

*** Today's workout is JESSICA GAITHER’S BIRTHDAY WOD!!  Come out and celebrate with a great friend and awesome member of the Samurai CrossFit family ***

WARM UP (10 minutes or less)
2) Burgener Warm Up for the Clean (+ Jerk)

CONDITIONING
For time:
Strict 5 minute time limit.

BEGINNER WEIGHTLIFTING
1) 12 minutes to introduce/practice the Snatch Grip Push Press (behind the head).
2) High Bar Back Squat:  10 x 1
3) Front Squat:  2 x 3

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to work on the Snatch Complex:  Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch
• Work up to a moderate weight that you can still move fast and with total confidence.
2) High Bar Back Squat:  10 x 1 @ 85% HBBS 1RM – use the same weight for all 10 sets.
3) Front Squat:  2 x 3 @ 85% FS 1RM