SATURDAY

I will be restocking Progenex. If you have any requests, let me know. I’ll be getting Force, More Muscle and Recovery as well as the single packets of Recovery. If you want any other flavor besides Chocolate, let me know. I usually don’t get Strawberry and very little Vanilla.

CrossFit WOD:

The clock will be running for 4 minutes for 4 rounds with a 2 minute rest after each round.

4 minute clock perform 1st round:

400 meter run. With time remaining, max kb swings 53#/35#

Rest 2 min.

4 minute clock perform 2nd round:

400 meter run. With time remaining max air squats

Rest 2 min.

4 minute clock perform 3rd round:

400 meter run. With time remaining max pull ups.

Rest 2 min.

4 minute clock perform 4th round:

400 meter run. With time remaining max lunges R/L =2

*** Please write your rep totals next to your name after each round during your 2 min rest time. Totals will be added up for one sum.

WEIGHTLIFTING/OLY CLASS @ 10 am

– double clean and jerk: 4 x 1 @ 70% of 1 rm c&j

-pause back squats 4 x 3 @ 75%  3 sec pause at bottom

– stiff legged deadlift 4 x 4 @ 60% of deadlift

-gymnastics : bar complex: 4 set of 3 swings + 1 pull up

(intermediate Chest to bar; advanced: bar muscle up)

-hanstand deficit negatives: 10 sec descent on deficit 45# plate

Group Stretch!!