Saturday 9.14: Lifting Workshop on Sunday @ Charlestown

Saturday 9.14: Lifting Workshop on Sunday @ Charlestown

This is a reminder that Coach Sean is running an Olympic Lifting with a focus on the Snatch workshop on Sunday @ 10am. It will go about 90 minutes but could be 60 depending on attendance. All levels are truly welcome. This is not a competition nor is it a high volume seminar. It certainly will be more lifting than anything but any and all people can and should come. No matter your ability, how long you have been a member, even regardless of how sore you might be, Sean will be able to make it a worthwhile time for you.

Coach Sean is a great olympic lifting coach with an eye for details and a great ability to connect with lifters of all ability levels. You will basically be getting personal training attention for the price of half a drop in class ($10).S

We ask that you try to reserve a spot ahead of time through the schedule just like signing up for a class so Sean can be prepared for who is coming. Walk ins are welcome, however. You pay your $10 at the door or IOU Sean, but please pay at the door!

SATURDAY
CrossFit

Strength: Front Squat
5-5-5-5-5

WOD: For Time
50 Burpees
75 Weighted Walking Lunges, 25/15 plate
50 Situps
25 Overhead Squat 95/65
50 Situps
75 Weighted Walking Lunges
50 Burpees

S: 30, 50, 30, 15 Thrusters, 30, 50, 30 reps, no plate
L1: 15/10 Plate
Rx+: 45/25 Plate

Sweat
Core: 3 Rounds, 1:00 running clock each movement
Plate GTOH
Hollow Rocks
Plate Getups
Forearm Plank Hold
– Rest

Conditioning: For Time
Row 500m
Run 400m
50 Burpees
75 Walking Lunges (hold plate @ chest optional)
50 Situps
75 Walking Lunges
50 Burpees
Run 400m
Row 500m

The Program
1. Strength and WOD

2. Bench Press
5-5-5-3-3-3
– Dbl DB bent over row after each set, 8 reps

3. 8m AMRAP
10 Thrusters 95/65
10 Ring Push-ups

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