Looking forward to kicking off an awesome 2015. Set your goals high and dig in! Paleo challenge kick off meeting at the gym has been changed to this Tuesday night at 7:15 PM. Dr. Nicole Ussery will be at the gym doing a talk on all the facets of the Paleo diet. If you want to jump start your year (and I know you do), be there. Food is the foundation of the pyramid!
Please make sure you take a look at the new schedule because a few tweaks have been made based on feed back. http://crossfitj19.com/schedule/
This week we will be using Greg Amundson's warm up prior to each workout. Click here to review the warm up. Once the GA warm up is complete complete the movements of the day under light load. 10-15 reps per movement.
10 minute EMOM:
odd: row 200m/150m
even: 20 seconds of toes to bar (up to 10 reps)
15 minutes to find a 1 rep max back squat
Instruction on the hang power clean and push jerk
12 minutes to work up to a heavy snatch - Demo
6 minute EMOM:
2 snatches at 85% of above
6 minute AMRAP:
3 power snatch (115/75)
3 chest to bar pullups - Demo
6 power snatch
6 chest to bar pullups