So this coming Wednesday & for the foreseeable future we will not be having 6:30 p.m. CrossFit class. Instead we will be having a Weightlifting class….i.e. Olympic lifting. Jason Bongard will be putting this on & I am super psyched about it. He just got back from a National meet in Reno has much to share. Some info from Jason on that experience is forthcoming hopefully tomorrow.
So, let me do a bit of housekeeping work here…if you are going to attend please sign up on the chalkboard. This will be a week to week sign up. Class size is limited. Also, you can do CF earlier in the day & then go to this class.
Monday Strength: Squat clean. 14 M to work to a 90 % 1 RM then we will do an EMOM X 5 at 80/85 % 1 RN
WOD: 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9
even numbers: Sumo hi pulls 105/75
odd numbers: box jumps 24/20
