UPDATE: TUESDAY, FEBRUARY 23, 2016

AFTERNOON CLASSES ARE BACK ON TODAY STARTING AT 1:00

CROSSFIT CLASS:

1. Conditioning
3 RFT:
Row 500m
12 Burpees
21 Box Jumps, 24/20

2. Conditioning
EMOMx10:
Odd: 10 TTB
Even: 10 Thrusters, 95/65

WEIGHTLIFTING PROGRAM:

1. snatch+ohs: 3+3 (means 3 snatches+3 ohs), 2+3, 1+3, 1+3, 1+3. remember, no misses.

rest 10 minutes.

2. fs+jerk: if you have strong legs, work 1 fs+2 jerks for 4 or 5 sets not counting warm ups. if you have a strong jerk, but weak legs, then do 3 fs + 1 jerk. again work as heavy as you can making sure good form is the key.

this is alot of leg work, but it is also a positioning workout that will help the over-all lifts.

3. push press: 3-5 sets of 3-5, working on a good dip and strong drive.
4. glute ham back extensions, emphasizing hamstrings.
5. 3 x 15 GHD sit ups.