Tuesday, January 19, 2016

Congrats to Coach LG for placing 2nd overall at Wodapalooza, the biggest CrossFit-style competition outside of the Games. Give her a high five when you see her this week!

The free rowing class this Sunday 1/24 is now full, but you can email us to get on the wait list.

You can pre-order the new Sherpa hoodie HERE at a discounted price by 1/25

Prehab

Mash Chest with KB
20 band pull aparts
20 external shoulder rotations

Warm-up

Run, Row, Bike Or Jump for 3 min

15 banded good mornings- step on band hip distance with feet, loop band around back of neck, perform good mornings… light band!
15 Pike push-ups (hips up in the air crown of head toward ground like in HSPU)

Warmup and establish starting weight for clean and jerk and review workout movements.

Conditioning

AMRAP 10 minutes:
5 Power Snatches
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

Notes: Barbell weight RX105/75. I suggest a push jerk for the Shoulder to Overhead.

REST 5 MINUTES AND THEN PERFORM THE STRENGTH

Strength

8 minutes to:
Work to a 1RM Clean and Jerk

Cool Down

Seated Straddle Stretch 2min
10 Scorpions
Foam Roll Thoracic Spine