SATURDAY

This will be my last announcement regarding our Holiday party!  It’s not too late to join us at The Grill Room in Hauppauge from 8-12. 

I will have regular class times on Sunday at 9 and 10.

CrossFit WOD:

21-15-9

hang clean 115#/75#

Push press 115#/75#

Rest 2 min:

15-12-9

power snatch 115#/75#

burpees

Rest 2 min:

9-6-3

pull ups

hspu

WEIGHTLIFTING/OLY CLASS:@ 10 am

push press + push jerk + split jerk 4 x 1 + 1 +1 @ 70% push press

Back squat 4 x 3 @ 80%  *3 sec pause at bottom

Clean pulls 4 x 4 @ 85% of clean

METCON: EMOM x 12

Even: 2 power clean + 2 push jerk

Odd min: 2 squat clean + 2 split jerk @ 65% of clean

Alt. Metcon:

EMOM X 14

Even: 2 strict pull ups + 5 push ups

odd: 10 back extensions