Mississippi Crossfit

3-12-2013
Level 1

Warm Up: Run 4oom
Burgener Warm Up (Clean)

Skill: Halting Power Cleans (3-3-3-3)
 (Dead Lift the (slow tempo) to the high hang. Pause for a two count then clean the bar)
TRAINERS: Focus on bar path consistency

WOD: 5 Rounds for time
9 Dead Lifts (115/75)
6 Hang Cleans
3 Front Squats
 ____________________________

 Level 2
Warm Up: Run 400m
Burgener Warm Up (Snatch)

Strength: Snatch (3-3-2-2-1-1-1)
75%-85%-90%-90%-95%-95%-95%

WOD: 5 Rounds For Time
5 Snatches (115/75)
15 Wall Balls
30 Sit Ups Run
200m
 6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1