Thursday 1.26.17

Olympic Lifting: 
Beginner/Intermediate: Drill: Jerk Balance or Heaving Jerk Balance Jerk 2RM then 3×2 @ 85%
Advanced: Power Snatch + Hang Snatch 4x(1+1) Jerk 3×2

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CrossFit WOD

CrossFit Open 16.3
AMRAP 7:
10 Power Snatches (M=75lbs, F=55lbs)
3 Bar Muscle-ups

Scaled
10 Power Snatches (M=45lbs, F=35lbs)
3 Jumping Chest to Bar Pull-ups (The bar should be at least 6 inches above your head)

@ 12 Minutes you 5 Minutes to establish Heavy 1 Rep Overhead Squat. Weight comes from the ground. Scale to rack.

Mobility:
Lax Lower Back
Forarm Stretch
Burt Reynolds Mash

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BodyFit

AMRAP 20
20 Alt. Dumbbell Snatches
20 Cal Bike
10 50’ sprints