THURSDAY, MARCH 24, 2016

CROSSFIT CLASS:

WE WILL RUN AND YOU WILL LIKE IT! The end!

P.S. We will lift too! Bye!

WEIGHTLIFTING PROGRAM: (NO MISSES)  IF YOU ARE LIFTING IN THE OPEN 16.5 ON FRIDAY, TAKE A DAY OFF FROM WEIGHTLIFTING.

1. high hang clean+jerk: 3 +1 x 6 sets.

2. clean pulls: 3 sets x 3 reps.

3. high hang clean shrugs….down and finish.  use straps and heavy weight.  4 sets x 5 reps. (DON’T FORGET TO HIT THAT PROPER FINISH POSITION!!)

4. 100 ab reps your choice of exercises.