Don’t forget that Monday, the gym will be closed for Memorial Day. As you all know, the workout for Sunday will be Murph. I will also be posting a scaled version as well. If you’re going away, have an awesome weekend!
If you signed up, be sure to be on time. The clock will start at 8:10 and no later for the 8 am class. If you arrive later than 8:10, you’ll be starting on your own time. If you’re coming in for the 9 am class, same goes. So far no one signed up for the 10 am class. Get in and get it done. Latecomers will have to jump in on the clock.
CrossFit WOD:
10-9-8-7-6-5-4-3-2-1
power snatches 115#/75# RX= 135#/95#
box jumps 24″/20″ RX+ 30″/24″
*** 20 double unders after each interval
WEIGHTLIFTING/OLY CLASS @ 10 am
Back squats 65% x 3 10 sets
Push jerks work up to a heavy single within 7 reps
Accessory: good mornings to 45 degrees: 3 x 8. Use weight that is manageable
After each set of good mornings superset with 25 situps