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02.02.2016

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IMG_7039ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!

THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.

Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload of Snatch. Percentages should be based of 1RM Snatch.

3 sets × 2 reps @ 80%
3 sets × 2 reps @ 85%

Notes: Compare scores to 01.23.2017.

Post loads to comments.

“Mid-Liaison”
Complete 6 rounds of (:30 work/:20 rest) for max reps of
Pull-ups
Slamball (40/20)
Push-ups
GHD Sit-ups

Post total reps per movement to comments.

Samy Daghir

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