SATURDAY

CrossFit WOD:

4 rds with a 4 min clock running:

1st rd 400 meter run. with time remaining max kb swings 53/35

Rest 2 min

2nd rd 400 meter run, with time remaining max air squats

Rest 2 min

3rd rd 400 meter run. with time remaining max pull ups

rest 2 min

4th rd 400 meter run, with time remaining max sit-ups

Keep track of number of reps for each round and write them on the board during 2 min rest time.

Dress accordingly (it’s going to be nippy) and don’t forget your running sneakers!

Be sure to stay after the 9 am class and attend Mike’s Weightlifting/oly class. Last week he coached you all through basic fundamentals of the clean and snatch and all that attended said they left learning a great deal and were able to tweek their Oly lifts. Today he’ll be focusing on pause front squats to help build strength to allow you to get out of the “hole” with your full cleans and snatches. There will also be a review of the clean and snatch basic techniques from last week followed up with core work.

WEIGHTLIFTING/OLY CLASS @ 10 am

Pause Front squat

1. Work up to a heavy single in 10 reps or less pausing for 3 seconds in the “hole”

3-2-1-1-1-1-1

2. Review of the basic fundamentals of the clean and snatch

3. superset evil wheels and wind shield wipers

3 x 5 (each set will be 5 evil wheels plus 5 windshield wipers