This is the last week of our 12 week cycle!!!
We start a de-load / open prep month in December.
WARM UP
30-60 seconds of each:
DU
Downhill skier hold with pvc
Hollow Hold
Push Up
Plank to downdog
Samson Stretch
In Line Lunge
Pass Through
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
Full Burgener warm up - as a class
http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=kRxECJyxkIQ
SKILL
1 Rep Max day
WOD
15 min to find a 1 RM snatch
15 min to find a 1 RM Clean and Jerk
NOTE: If you find a 1 RM in the first 7-8 minutes, perform an EMOTM at that weight (or a comfortable heavy weight) for the remainder of the time.
CASH OUT
Muscle up attempts
MOBILITY
Shoulders
if something other than what is listed needs attention/mobility work...let us know
http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=kRxECJyxkIQ
SKILL
1 Rep Max day
WOD
15 min to find a 1 RM snatch
15 min to find a 1 RM Clean and Jerk
NOTE: If you find a 1 RM in the first 7-8 minutes, perform an EMOTM at that weight (or a comfortable heavy weight) for the remainder of the time.
CASH OUT
Muscle up attempts
MOBILITY
Shoulders
if something other than what is listed needs attention/mobility work...let us know
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