Bux Mont CrossFit

OLYMPIC LIFTING CLINIC!! Oly lifting coach, Jon Zajac, will come to our box and coach us on snatch technique! Sunday, Feb 7 @ 9:30am... $40/person 15 person max Sign up AND pay to reserve your spot! You can pay by cash, check, or PayPal ([email protected])

Friday 12/11 Mobility 2 sets: T raises x 10... Y raises x 10 I raises x 10 > perform these SLOWLY Then, one set of each of the following... Biceps opening curls x 5/5/5 (Palms up/thumbs up/straight arms) Triceps opening extensions x 5/5/5 (Thumbs down/palms up/straight arms) Strength Take 15-20min to find today’s 2 rep max BENCH PRESS WOD 12min AMRAP 12 Deadlifts (225/155) 12 DB push press (50/35) 12 ring dips Bench Press AND Deadlifts???

Thursday 12/10 WarmUp Mind muscle snatch mobility warmup kneeling CARs (on wall)... seated wall slides seated cactus arm up/down seated Y internal/external rotation Then, with an empty barbell, 2 sets: Drop snatch + OHS w/pause x 2 High hang snatch + OHS w/pause x 2 Strength Every 2min for 16 (8 sets) Slow pull snatch + Snatch > For the slow pull snatch, take 3sec to get the bar from the floor to mid-thigh, then accelerate through the middle and complete the snatch > Then put the barbell down, reset, and perform a snatch at regular speed WOD Every 6min for 18 (3 sets) 400m Run 40 dubs 10 Overhead squats (#155/105)

Wednesday 12/9 WarmUp Prone swimmers x :60 Foot Love~ :20 each of the following... Alternating big/little toes crunch/stretch on knees, toes tucked, lean back Prone swimmers (again) x :60 Then 2 sets: 10 KB swings 10 single arm push press R 10 single arm push press L 10 Alt Rev lunge with goblet hold 10 single KB thrusters (hands on horns) WOD 4 sets for max reps/cals :90 bike :30 rest :90 devil press (50/35) :30 rest :90 row :30 rest :90 strict pull ups Cash Out: Accumulate 3min static bar hang (any grip) in as few sets as possible!

These are coming up later in the week! https://youtu.be/tMcxxR3iNow

Tuesday 12/8 WarmUp Mind Muscle OH prep -CARs... -passive banded OH x :90 -Y, T, W x 3 each with 5sec hold Then, 3 sets :30 bar hang Rest :20 :20 ring support + :10 dip bottom Rest :20 Wall walk x 3 WOD Nate 20min AMRAP 2 Ring MU 4 strict HSPU 8 KB swings (32/24) Accessory Work 3 sets Single leg hip bridge x 12 each Frog pumps x 20 Hollow hold x :60

It’s BAAAAACK!!!!! YOGA TONIGHT! 7-8pm Free for members... $10 for guests See more