General fitness Wednesday 1-14-15

Prep work
3 Rds
5 snatch grip RDL’s
5 muscle snatch
5 ohs

Oly
7 sets to build up to a max on the complex
1 Snatch grip deadlift+hang snatch+ snatch( both snatches are full squat, and it is fine to drop in between )

Wod
12 min amrap
3 snatches (heavy)
10 burpees over the bar
15 wall balls

Cretus athletes
1k row@75%
3-5 Rds
5 pull ups
10 push ups
15 air squats
+mobility
The goal is to just get a sweat and to move

Cool down
Mobility
Post results

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s