NEW FOREST BARBELL CYCLE BEGINS

CrossFit WOD 1/11/16:

“Amanda”

Rx:
9-7-5
Muscle ups
Squat Snatch, 135/95

Competition:
9-7-5
Jumping Muscle ups
Squat Snatch, 115/75

Performance:
9-7-5
Ring Rows Muscle Ups
Squat Snatch, 65-95/45-65 - Power Snatch + OHS OK

Fitness:
9-7-5
Ring Rows
Bar Dips
Squat Snatch, 35-45/25-35 - Power Snatch + OHS OK

 

Forest Barbell is starting the next cycle for Strength Bias. It will be a 4 week, linear progression-type cycle. See below for the movements list and video demo!

MOVEMENT DEMO:

Clean + Front Squat + Thruster

Back Squat

Deadlift

Plyo Push Up

Wide Grip Pull Ups

Power Snatch + Snatch

Front Squat

Push Press

Box Jump

Hurdle Hops

Clean & Jerk

Snatch Grip Deficit Deadlift

Single-Arm DB Row

Ring Dips

Power Clean

BTN Snatch Grip Push Jerk + OHS

Single Leg RDL

Rear Foot Elevated KB Split Squat

Clean

Chinese Snatch Pull

DB Tri Pull Over

Weighted Chin Ups