A. 6 sets of the following Snatch Complex, for max weight:
Snatch Grip Deadlift x 1
Snatch (Power or Squat) x 1
Overhead Squat x 1
Squat Snatch x 1
B. 3 sets:
20 GHD Situps
10 DB/KB Windmills per side

Advanced Class 2PM
A. 5 Sets for max weight & height:
3-5 Weighted Pullups
8-10 Box Jumps (Unbroken Rabbit Hops)
B. Flight simulator
For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop in between sets (the rope must stop)
You CANNOT skip singles in between sets.

Competitors – Double days are your day to practice competition nutrition and recovery strategies.  As a rule of thumb, you don’t want to try anything new on competition day.  When planning your game day meals, make sure that you stick with nutritious, easy to digest foods that you feel comfortable with.  You may find that you are nervous and uninterested in food on game day, but you’ll need to refuel in between workouts, preferably immediately after each event.  If you don’t have enough time between events to eat and digest a lot of solid food, this might be a good time to consider a shake or smoothie.  So for those of you doing a double on Sunday, consider it practice for FrostFit.  Figure out what works and what doesn’t and tweak that for your next double day…

–Coach T.

As fast as possible:

4 rounds:

400m run

50 squats

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Every Seconds Counts – The DVD
I’m planning on ordering in a DVD of Every Seconds Counts (http://store.crossfit.com/products/every-second-counts-dvd). Shipping is $23 whether I order 1 or multiple. If you want a copy let me know and we can order together.

Unlimited

A. Power Snatch/Snatch Balance/OHS – 1.3.5 x 3 sets; 180 sec rest b/t sets
5 min rest including 3 min at end of last set
B. Dead Lift – 55% or 77% of 1RM** – 8 sets of 2 reps; 45 sec only b/t sets
3 min rest after last set including 45 sec
C. Press – 5 x 5; 120 sec rest b/t sets

** 55% if you are training tomorrow. 77% if you are not. If doing 55%, focus on bar speed – get it off the floor with as much speed as possible.

3x/Week

Also do:
5 rounds of 40seconds all out rowing; 20 seconds rest

If you are in a time crunch, do B & C and then the rowing.