**ANNOUNCEMENT**
We will be closed this weekend (and next weekend) while hosting the Level 1 Trainer Course. As a result, both weeks will be 5-day training splits (Monday-Friday on, Sat/Sun off) for the “Competitor Template”.
Please adjust your training schedule accordingly and hold on to your butts.
10/9/2012:
Barbell Work
6 x 1 of the following snatch complex:
2 power snatch, 1 overhead squat
*snatches should be “touch and go”
*loaded at 70% of your 1rm power snatch or 1rm overhead squat, whichever is lighter
*focus is on receiving position of the snatch, when you catch your second rep, you shouldn’t have to move your feet to perform the overhead squat!
CrossFit WOD
amrap 8 minutes:
12 db push press – 45/25
12 box overs – 24″/20″
Gymnastics Development
off
Mobility
athlete’s choice – work a position you suck at…
Power Hour
bench press
pendlay row
klokov press
