Double Ladder

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) 6 sets of: Snatch Complex 

(Rest as needed) 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch

B.) Front Squat 3 x 3 (Wendler week 2)

(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) EMOM for 10 Minutes: 

Squat Clean + Front Squat with 3 second hold in the bottom position

D.) Superset: 3 Sets of,

Hip Extension/Leg Curl x 12

Plank Hold x 60 seconds

-Rest 60 Seconds-

E.) MetCon: Double Ladder: 10-1, 1-10

Air Squat

Push-ups

- Complete in descending reps down to (1) Air Squat and (1) Push-up, then complete in ascending order back to (10) and (10).

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*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.
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*Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*