/var/www/html/wp-content/themes/Divi/single.php March 20, 2012 | Spartan CrossFit

6 am and 9 am are by RSVP only!! If no one RSVPs for either class, I won’t be there! Barb and Kiersten have already planned for 6 am, 9 am looks sketchy right now!! TRIBE!! 

Mobility: LAX ball Lat/Trap/ shoulder for over head position, Band external rotation for overhead position, Couch stretch 3 minutes each leg

Strength:

Clean Complex

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

 

Hang – Start with the bar just above the knee.

 

Squat Clean – Start with the bar on the ground.

WOD: 10 minute AMRAP :

30 Double Unders

15 snatch 75/55