Wednesday 22Jan14

The 530am CrossFit class and 6ooam CrossFit Lite classes are both cancelled for Wednesday.  We will open the gym at 8am.  We apologize for an inconvenience this may have caused you.

Fitness

A. Pull Ups 1, rest 10, 2, rest 20, etc..

B. Hang Squat Cleans 3×3, rest 90 secs

C. 21-15-9

Power Cleans (135/95)

Push Ups

D. Hang Knee Raises 3×10-15 (KTE if you want to scale up)

Performance

A. Tall Drop Snatch 3×3, rest 60 (work on speed UNDER the bar)

B. Snatch Balance 4×2, rest 60

C. Snatch 1.1, rest 10, rest 2 mins @75-80% of 1rm (no heavier)

D. Row 500m ,rest 90, row 500m

E. 3×5 Plank Walkouts