Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
2. Competitors and CrossFitters do warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. When you finish, go straight to the lifting. (5 min)
Novices: review the hang muscle clean.
4. Hang power clean 1-1-1-1-1-1-1-1-1-1. Ten efforts working up to a heaviest single for the day.
5. "Nasty Girls" 3 rounds for time of 50 air squats 10 hang power cleans 7 muscle-ups
Competitors: hang power cleans at 135/95lbs. Penalty of one burpee for every second over 9 minutes. CrossFitters: HPC or hang muscle clean @ 60% of today’s 1RM. If you don’t have muscle-ups, do band-assisted muscle-ups, or 14 dips. Structure the WOD as follows:
AMRAP 1 of air squats (if you get to 50 before time one minute is up, move on to hang power/muscle-cleans) AMRAP 1 of HPC or HMC (if you get to 10 before one minute is up, move on to muscle-ups/dips) AMRAP 1 of dips (if you get to 14 before one minute is up, move back to air squats) Three cycles for a total of 9 minutes. Score it squats/HPC/MU or dips
Novices: three rounds not time of 15 air squats, 3 x 3 hang muscle cleans (resting between sets), 10 parallette dips