SATURDAY

The Catch

Legs and hips …

and the pull. Nice job Alex!

CrossFit WOD:

amrap 4 min:

15 wall balls 20#/14# Level 1 12#/8#

15 kb swings 53#/35# Level 1 26#/18#

Rest 1 min.

amrap 3 min:

15 wall balls

15 kb swings

Rest 1 min

amrap 2 min:

15 wall balls

15 kb swings

amrap 4 min:

15 wall balls

15 kb swings

amrap 3 min:

15 wall balls

15 kb swings

amrap 2 min:

15 wall balls

15 kb swings

WEIGHTLIFTING CLASS

Chris programmed an awesome workout for today.  Be there 10 am with your oly shoes on!!

Hang Power Snatch – 75%x1x3                   
Hang Power Clean – 75%x1x3                 
Push Press – 70%x5x3                             
DROP SET- as many Push Press as fast as you can, when speed or technic is lost your done
Weighted Dips 3 x 5
Drop set- finish with body weight until failure