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“Half Nelson” & Oly – Monday 9-11

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Warm-up

10 Front Squats

5 Burpee Lateral Jumps

Run 200m

10 Push Press

5 Burpee Lateral Jumps

Run 200m

10 Thrusters

5 Burpee Lateral Jumps

Run 200m

 

Strength

EMOM 10

2 Squat Cleans

Start at 75% and increase load as able

 

2016 CrossFit Southie Showdown WOD 1 (20 min cap)

“Pumped Up, Trickle Down”

18 Front Squats

18 Burpee Lateral Jumps

600 meter Run

12 Squat Cleans

12 Burpee Laterals Jumps

600 meter run

6 Thrusters

6 Burpee Lateral Jumps

 

ADV: 165, 115

Rx: 135, 95

Intermediate: 95, 65

Level 1- 75,35

 

Olympic Lifting Class **4:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
complex
1 pull + 1 low hang clean
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5×2
1 front squat +1split jerk from rack Heavy
3-3-3-3-3
Clean grip deadlifts @90% of 1 rm clean focus on start position
3 GHR on dashes