Friday, 12/11
December 10, 2015
Open Gym, 12/12 to 12/18
December 11, 2015

REMINDER:
Class vs Lifting Ladder? Not much of a choice today!
For those interested in the Lifting Ladder, there are still a few spots left open. The Women’s ladder will start at 1pm, with the Men’s ladder expected to start by 2:30pm.
Click over to our UPDATED Blog Post (http://crossfitdc.com/?p=10835) for more details, and be sure to register or donate via the CF-DC-W Eventbrite page – and don’t worry, day-of registrations will gladly be accepted!

October

Proven fact: wearing pink helps you lift more. Just ask these three ladies.

Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 PVC Dislocates
5 Hips to Wall
10 Reverse Hand Spider Lunges

Strength – Snatch /AND/ Clean & Jerk
Prep (15 minutes):
1 x 2 Snatch Pause Ext + 2 Snatch Hi Pulls
1 x 2 Snatch Hi Pulls + 2 Hang Power Snatch
2 x 2 Snatches
1 x 2 Power Cleans + 2 Push Press
1 x 2 Cleans + 2 Power Jerk
2 x 2 Cleans + 2 Split Jerk

Work:

  • Snatch = 2-2-2-1-1-1;
    • (~12 Minutes)

then,

  • Clean = 2-2-2-1-1-1
    • (~12 Minutes)

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