Monday 2/29/2016

Norwalk, Battleground – Level 1

Leap AHEAD! If you are wanting to re-do the open today- your coach may not be able to do it because they have to teach class. I will be able to facilitate some open re-dos between 4:30 and 6:15 tomorrow at Norwalk but if you need it another time- you need to make arrangements with someone to judge you- thanks.

Weightlifting

Snatch (3×5 at 70-75% 1xHH, 1xLH, 3xFloor)

Glute-Ham Raises (Up the difficulty – add weight-etc)

CrossFit Strength Bias WORK

If you have time- do the metcon.

Deadlift (2×6 ay 70% )

Good Mornings (3×8 – fairly light- perfect form )

Metcon

Metcon (AMRAP – Reps)

Every 2 min AMRAP Rest 2:00 for 4 working rounds

10 Box Jumps

10 KB Swimgs – American

10 Push Ups

Rx: 24/20 24/16

Scaled: step ups 16/12

Add up total reps between all 4 amraps – Try to stay consistent each round.

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