Monday, 7 April 2014

We [Don't] Want You! – Anneke Marvin, Driven by CrossFit Temecula South

WARM UP
8 minutes:
Muscle Ups, rest 60-90 seconds between each set.
OR
8 minutes, alternating:
1) Pull Ups (Beginners practice Kip)
2) Dips (Beginners practice support and/or negative)

BEGINNER WEIGHTLIFTING
Snatch Segment Deadlift (pauses at 1" off the floor, knee, hip and finish/top):  6 x 2; attempt to add weight each set, if able.

INTERMEDIATE WEIGHTLIFTING
Hang Snatch (just above knee):  7 x 1 – work up to a “Max for the Day”, rest 90 seconds between sets.

CONDITIONING
7 rounds for time:
15 Wall Balls, 20/14#
 20-minute time limit.

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