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General Fitness 11.18.15

18
Nov

General Fitness 11.18.15

*Reminder* Thursday, November,19(tomorrow) at 5:30 pm. Come get your mobility on! Give your body a chance to actively recover, work out some of the mobility restrictions that continue to haunt you and learn how to change some of the bad habits leaving you at risk of injury and feeling tore up after the workout. 

We will be capping the class at 10 people(with no foam rollers). If you have your own foam roller then feel free to come without RSVPing. To clear things up if you come and have your personal foam roller don’t RSVP just show up(with your foam roller). If you don’t have a foam roller RSVP. If you want to buy one they sell them at Big 5, feel free to share any other places that has them here locally in the comments section.

Prep work

3 min Row (:20 Slow, :20 Med, :20 Fast)
Dowel External Rotation X1 Min Each side 

Sleeper Stretch X1 Min Each side 

2X10 Banded resisted squats-Hands on neck
WOD

A.

10 Min Establish heavy Snatch
B.

10 Min Establish heavy Clean and Jerk
C.

3 Min AMRAP

Max Power snatch with 80% of 1RM Snatch

Rest 6 min

3 Min AMRAP

Max Clean and jerk with 80% of 1RM Clean and jerk
Cool Down

Mobility

Post results

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