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Friday, January 12, 2018

  Fri 1/12/18
Mobility: Shoulders/Hips
Strength/Skill: Overhead Squat: build up to a moderate weight for 5x5
Met-Con: Crossfit Open 16.2

Rx-
7:00 AMRAP-
10 Power Snatch (75/55)
3 Bar Muscle-ups

Scaled-
7:00 AMRAP-
10 Power Snatches (45/35)
5 Jumping C2B Pull-ups
Additional
Accessory
Work:
Bullet Proof Shoulders:
Side Plank Rotations on elbow: 20/side
Kneeling Half Y with light weight: 4x5/side with :15 hold on 5th
Scap Push-ups: 20
Y's, T's, L's (thumbs up on Y's and T's, pinkies up on L's) with
stomach on stability ball: 4x5/side with :05 hold on 5th
Side Lying External Rotation: 3x20/side

*Keep weight light and focus on keeping shoulder blades down
and back
Additional
Optional
Front Squat
Program:
Build up to a conservative 2RM, then -10-15% for 5x2
Express 7:00 AMRAP:

10 KB Snatches (5 each)
5 C2B Pull-ups/Chin-over-bar Pull-ups
.