150805 Wednesday 1000 & 1800 &1915 (COLLIER CLOSURE)

Athletes,

The 0900 class will be at 1000 at the Pool!

There is an opportunity extended to all who would like to ramp their training up a bit. A small group of us are following competitive CrossFit programming at lunch. This requires that you know the basics of snatch and clean and jerk before attending and be able to work with minimal supervision as this will not be a class but training session. So if you want to be the best you can be at the 2016 CrossFit Open please let me know!

With that being said the FTCF Programming is going to push you also. It is heavily strength biased and that will set you apart from other training programs when it comes to the 2016 Open!

Today for strength we will put a bit of sport into it. This will require a little bit of setup so athletes please grab a bar and set them in the PITT area in a row wide enough to snatch.

Power Snatch Ladder will be on an EMOM. What this will do is allow for the 5lb weights and 2 1/2’s to be taken off and given to a person in front or behind you for their lift. If you fall a little behind that is fine. The EMOM setup is just a way to manage time. Don’t get wrapped around the axle because someone else has your weight. If you do manage to make it to the end of your ladder then wait till everyone is through and add weight as needed to get to your max.

Jared – FTCF

A. Warm Up
4 Minutes AMRAP
10 Walking overhead lunges with bar 45/35
10 Ball Slams

B. SWOD
Power Snatch Ladder
Female 35, 55, 65, 75, 85, 95, 105, 115, 125
Male 65, 85, 95, 115, 135, 155, 175, 185

C. WOD
Coaches before the WOD walk all athletes through. Separate your groups as need be.
Split into 4 Stations:

Station 1
AMRAP in 5 Minutes of:
7 Hand Release Pushups
Row 150m

Station 2
AMRAP in 5 Minutes of:
7 Ball Slams (do not use med balls)
14 Air Squats

Station 3
AMRAP in 5 Minutes of:
Strict Pull-ups

Station 4
AMRAP 5 Minutes of:
14 Plate Overhead Lunge (stationary) 45/25
14 Situps

D. Cash out GHD Situps 3 x 10

qohi2h

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