Get your groove on

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.) EMOM for 7 min: Snatch

Snatch x 2

- Drop from the top and start your second rep within 5 seconds.

B.) 

EMOM for 7 min: 

Clean and Jerk Complex

1 Power Clean + 1 Pause Squat + 1 Jerk

- Pause for 3 seconds at the bottom of the front squat.

C.) Front Squat 

4 x 6 @ 70%

-Rest 75s between sets

D.) Accessory Work (Superset): 3 sets of

Front Rack KB Alternating Reverse Lunges x 8 (each leg)

Static Salute Plank Hold x 30 Seconds (per side)

(Video Demo shows alternating, hold the position for 30s per side)

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*Reminder: 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.*