FRIDAY. MAY 11. 2012

                                 ***TECHNIQUE***CONSISTENCY***INTENSITY***

1) STRETCH:

MOBILITY WOD - CLICK HERE - SEARCH THE SITE USING MOVEMENT TERMS

2) WARM UP:

CF VETERAN "DUTCH" - CLICK HERE - GOOD EVERYDAY DYNAMIC WARMUP

COACH BURGENER OLY WARM-UP - CLICK HERE

**SKILL WORK**

SINGLE ARM BARBELL SNATCH

3) W.O.D
(A) ALTERNATING SINGLE ARM BARBELL SNATCH   3-3-3-3-3
~REST 3MIN
(B) 2MIN MAX PRESSES #45
*FOR (A) ALTERNATE AFTER EACH REP, YOU MUST COMPLETE 3 REPS PER ARM EACH SET. WORK UP TO HEAVIEST LOAD POSSIBLE. POST LOADS TO COMMENTS. FOR (B) YOU CAN SHOULDER PRESS, PUSH PRESS, PUSH JERK, SPLIT JERK.... DOESN'T MATTER, GET IT LOCKED OUT OVERHEAD FOR EACH REP TO COUNT. POST TOTAL REPS FOR (B) TO COMMENTS.

**ONE ARM BARBELL SNATCH DEMO CLICK HERE**

 

WHITEBOARD

**RAMP WOD**

 "3/4 CINDY"

AMRAP 15 OF:

5 PULL UP

10 PUSH UPS

15 AIR SQUATS

*POST TOTAL TIME TO COMPLETE IN COMMENTS.