SATURDAY

Today I created a team for the Open.  I added all of our peeps that registered.  So far we have about 14 registered.  The Open starts next Thursday.  The Open workouts will be announced at 5 pm and scores have to be entered and validated (by me) by Monday at 5 pm.  You must get judged one on one by a level 1 CrossFit coach.  I’ll be posting the workouts every Friday for the next five weeks.  I’d like to also set up a time on Sundays at 11 am for everyone registered to come in and do the workouts as well as a group.

CrossFit WOD:

“The Chief”

Max reps in 3 min:

3 power clean 135#/95#

6 push ups

9 squats

Rest 1 min.  Repeat for a total of 5 cycles.

WEIGHTLIFTING CLASS: (10 AM)  Wear your oly shoes!!

Hang  Squat Snatch – 70%x2x2, 80%x2x2 … 90sec rest between all sets
 
Hang Snatch Pulls – 85% 2 x2, 90% 2 x 2
 
Snatch Pull( from the floor) 95% 2 x2, 100% 2 x 2
 
dips 5/5/3/3/3
(change the bands or weighted )