Strength
Power Snatch
3-3-3-3-3
WOD
“Nancy on a Boat”
5 Rounds
500m Row
15 Overhead Squats (95,65)
Level 2- 75,50
Level 1- 55.35, 10 Reps
If you can arrive early please follow coach Erics front rack protocol
OLY **6:00PM Class Only**
http://crossfitkells.com/wp-content/uploads/2016/12/FrontRack.mov
Warm up
1 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Front rack stretch
2 rnds
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight
3 sets light
2- squatting quad muscle clean
2-squatting quad power clean
2-squatting quad squat clean
Clean
2 pull+ 1 clean + 1 jerk
65%
70%
75%
80% x2
1 clean -1 jerk
90% x2
Strength
Jerk from rack
3-3-2-1
10 weighted back extensions between sets
10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts
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