SATURDAY

Let’s enjoy the nice weather today!! Time to run.

I pick things up and put them down… nice work, Joe, on “double Grace”

CrossFit WOD:

10 power snatch

400 meter run

15 K2E

400 meter run

20 sdhp

400 meter run

25 deadlift

400 meter run

RX 115#/75#

RX+ 135#/95#

L1 75#/45#

WEIGHTLIFTING/OLY CLASS

Santiago is going to start programming some of the wods for the Riverhead and St. James competition coming up in May! Who wants to compete?

Snatch ladder:

Men: 115#, 135#, 145#, 155#, 165#, 175#, 185#, 195#, 205#

Women: 45#, 55#, 65#, 75#, 85#, 95#, 105#, 110#

Front squat: Establish a 2 Rep max

Push press: 5 x 1 @ 85% of 1 Rm of jerk

Skill: handstand push ups, handstand walks