16-12-1

Weightlifting Class:
Beginner/Intermediate:
Drill: Tall Clean 3×3; Hang-pocket transitions
Hang Clean RM, then 5×1 @ 85%
Advanced:
Three Position Clean (pocket, hang, ground) 4×1
Pocket Power Snatch 3×3


CrossFit WOD
4x
1 Min Assault Bike
1 Min Double Under
1 Min Slam Ball 40/30lb
1 Min Row
1 Min Burpee
1 Min Rest

 

Accessory:
AMRAP3
Rope Climbs
**If class space permits

Mobility:
PVC Thoracic Spine Mash
PVC/BB Calf Mash
Figure 4 Stretch


BodyFit

5x
Station 1: 10-15 DB Bench Press
Station 2: 20-30 Banded Tri Extension
Station 3: 10-15 DB Deadlift
Station 4: 20 Slam Balls
Station 5: Plank

Each station is approximately 90-120 sec. The athlete is NOT moving the whole time.