THURSDAY, MARCH 3, 2016

CROSSFIT CLASS:

IF YOU WANT TO BE THE FIRST TO DO THE OPEN WORKOUT, JOIN US AT 8:00PM FOR THE LIVE ANNOUNCEMENT OF THE WORKOUT!

We will stream it and warm-up during the airing of the workout and start immediately afterwards. 16.2 will be programmed for Friday’s WOD with one chance to make it up on Monday. I will not be holding any open gyms this weekend.

1. Bench Press
   Work up to a heavy double for the day and then,

   Using 60% of today’s 2 rep max, complete
   4 rounds of 8-10 reps every minute on the minute

2. “Struggle Bus”
   On the Minute for 20:
   Odd Minutes – “Struggle” #1
   Even Minutes – “Struggle” #2

Choose movements you have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Touch and Go Barbell Movements
Choose two movements to work on today. I will have suggestions in class about movements, loads, and reps per round.

WEIGHTLIFTING PROGRAM:

1. back squat: 3, 2, 1, 1, 1, 1, 1
2. snatch balance no dip: 3, 2, 1, 1, 1, (work speed of hands and feet) punch body under bar.
3. snatch balance with a dip: 1, 1, 1, 1, 1. (we’ve added a dip so now you can use more weight.)
4. toes to bar: 50 reps
5. back extension: 3 x 10