Main – CrossFit
Annice is 36, approaching old. 🙂
Quick Run (No Measure)
4 Minute Jump Rope
2 times through (10M Runs down and back inside)
Shuttle Runs –
-5 Squats then Run
-5 Pushups then Run
-5 Burpees then Run
-5 Squats/Pushups/Burpees then Run
PVC – 5 push jerks, 5 split jerks, 5 snatch grip push jerks, 5 snatch grip split jerks.
We are giving two options for the rest of November – OLYMPIC TRACK or CONVENTIONAL. If you want to really improve your olympic lifting, then follow the OLY path. We will always do a warm-up that prepares us for the OLY portion, so that the coach is not overly divided.
OLY – 1 set of push, 1 set of split, 1 set of push…
Push Jerk (3 X 5)
Split Jerk (3 X 5)
Shoulder Press (4 X 10)
36 Year Old WOD (3 Rounds for reps)
3 Rounds of:
against a 3 minute clock:
Run 400M perform an AMRAP of KB Snatch in remaining time, using 53/35# (as close to 36 as we have). The bell comes to the floor between every snatch.
Rest 2 minutes, then perform AMRAP of double unders in 36 seconds, then rest 24 seconds and begin the next run.
Count the Snatch plus the DU’s for total rep count.