Crossfit Teens, Wednesday 3:30pm and Saturday 10am. 1st month is free! Get those kids in here!

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar, 2 rounds of:

10 thrusters

5 Hang Power snatches

10 strict presses

Workout Warmup:

5 sets of the complex of:

one high hang power snatch(hip), one hang, one from ground.

Work on technique and tempo. Increase weight as long as you can do proper form.

Workout:

18-15-12-9-6-3 reps for time of:  

Thrusters 75/55, RX+95/65, RX++115/75

Power snatches 75/55, RX+95/65, RX++115/75

V-ups

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

5 rounds of

1 rope climb

5-10 strict dips on fixed bars.