Monday 141020

Vise/ViseDowntown

-Warm up-

10 Minutes:

20 Good Mornings
20 Overhead Squat
20 Russian Twists

5 Minutes:

2 Rounds:
5 Inch worms
15 Banded air squats

-Olympic Lifting-

Snatch – 60% x 2, 65% x 2, 70% x 2, 75% x 2 x 3

Complete on a 2-minute clock.

-Strength-

Back Squat- 4 @ 74%, 4 @ 77%, 4 @ 80%, 4-5 @ 83%

Complete on a 3-minute clock.

-Conditioning-

3 minute AMRAP:

Back Squat @ 50% 1 RM

-Accessory Work-

L-sit strength

http://www.youtube.com/watch?v=j8Rxot36fR!

Spend 5 minutes working on the hardest progression you are able to do.

-Cool Down-

Couch stretch
Sit-and-reach

Post all results to comments.

The future of Vise CrossFit getting a life lesson from Grandma.