SATURDAY

Jon!

Tonight is our holiday party at The Grill in Hauppauge from 8 – 11. I hope to see you all there!

CrossFit WOD:

15-12-9

p snatch 95/65

box jump 20”

12-9-6

p snatch 115/85

box jump 24”

9-6-3

p snatch 135/105

box jump 30”

WEIGHTLIFTING/OLY CLASS

1. clean & jerk- every 2 min complete 1 x squat clean + split jerk (start at a moderate weight and work up to a max)

2. overhead squat – work up to a 3 rm

3/3/3/3/3

3. core work – max effort Chinese/face up plank holds 45#/25#

Shoulders and feet will be up on a 20″ box. The weight will be on your core/belly and you will stay supine as long as possible. Rest as needed between rounds