Monday, 10 February 2014

What Makes a Great CrossFit Member? – Chris Plentus, Constantly Varied (blog)

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
1) Press:  3-3-3
2) Push Press:  2-2-2
3) Jerk:  1-1-1

INTERMEDIATE WEIGHTLIFTING
Heaving Sotts Press (a.k.a. Snatch Balance from Squat Position):
3-3-3 @ 75% Snatch 1RM
2-2-2 @ 85%
1-1-1 @ 90%

CONDITIONING
For time:
1,000m Row
30 Squat Snatches @ 70% Snatch 1RM