SATURDAY

Happy Halloween everyone! Get your workout in this morning before heading out to your Halloween parties!!

The weightlifting class is on today!!! Be here at 10 am for class. You don’t have to be an experienced lifter to take class. All levels are welcome! This is a great way to learn more about weightlifting/oly lifts in addition to what we do in our strength program.

CrossFit WOD:

18 min time cap:

50 box jumps 24″/20″

40 Front squats 95#/65#

30 burpees

20 K2E

10 kb swings 53#/35#

LEVEL 1:

50 box jumps or step ups 20#/11″

40 front squats 45#/25#

30 burpees

20 ab mat situps

10 kb swings 26#/18#

After you complete the chipper under 18 minutes start over and cut the reps in half. Your score is total number of reps!

WEIGHTLIFTING/OLY WOD:

1. power snatch + snatch + snatch balance + ohs 1 + 1 + 1 + 1 x 6 sets. Use 40% of best snatch

2. power clean + clean + pj + split jerk 1 + 1 + 1 + 1 x 6 sets. use 40 % of best C&J

3. On the minute: 15 abmat situps + 10 roman twist situps holding a weight . Every 60 sec. x 5