MONDAY, FEBRUARY 29, 2016

CROSSFIT CLASS:

If you have signed up for the CrossFit Open, this will be your last opportunity to complete or redo Open WOD 16.1 in time for your score to be submitted.

If you are not doing 16.1, please come in as usual and another workout will be programmed for you.

WEIGHTLIFTING PROGRAM:

REMEMBER….NO MISSED REPS. USE YOUR OWN JUDGEMENT ON THE WEIGHT YOU USE. BE SMART AND LEARN HOW TO GAGE YOUR FEELING FOR THE DAY AND WEEK. SMART TRAINING GETS BETTER RESULTS.

1. power snatch+snatch: 2+1, 2+1, 1+1 x 5 sets.
2. Snatch pulls standing on 1-2” block: 3, 3, 3, 3
3. Snatch push press+ohs: 3+3, 3+2, 2+1, 2+1, 1+1
4. Good mornings: 3 sets x 5 reps
5. Abs: 100 reps your choice.