JANUARY NOTES:
2016 here we are!!!!
January we have 2 main goals.
1- Accountability challenge with Ali.
2- Prepping for the CrossFit Open 2016
Stay tuned for more details as they progress.
WOD NOTES:
Start out today’s session with a familiar movement.
We’ve been working on the power clean throughout December so you should have a good idea of loading today.
The AMRAP will be an alternating team effort.
Fitness and Performance
20 minutes
Work up to 1 RM Power clean
9 minute AMRAP
3 power cleans 135/95
6 burpees over bar
12 air squats
Sport
7 sets of complex
1 Snatch + 1 OHS
5 sets of complex
Front Squat + Split Jerk
4 sets
Every 3 minutes
12 Calorie Row
12 Thursters 95/65
12 CTB
Rest with time remaining
If you have more than 1 minute rest (+ 2 reps each round)
If you have less than 45 sec rest (- 2 reps each round)
Cool down
50 calorie Assault bike
