MONDAY, MARCH 21, 2016

CROSSFIT CLASS:

LAST CHANCE TO COMPLETE OPEN WOD 16.4!

If you are not doing or redoing 16.4, I will have other options for you on the whiteboard.

WEIGHTLIFTING PROGRAM:  (NO MISSES!!)

1. Front squat + box jumps:  3 front squats +5 box jumps x 5 sets. The box jumps are to occur immediately after the squats. Rest as needed between sets.

2. muscle snatch from floor: 3 sets x 3 reps.

3. high hang snatch+3 sotts presses: 3 sets x 3+3  reps.  this is from the standing tall position….dip straight and snatch. While in the hole, do the sotts presses.

4. snatch: 5 sets x 1 reps.  no misses!!!!

5. 100 ab reps…..you choose the exercise.