Wednesday 9.4 : Lifting Workshop Sunday, 9/15

Wednesday 9.4 : Lifting Workshop Sunday, 9/15

Coach Sean is running a lifting, specifically SNATCH, workshop on Sunday, September 15th. It’s $10. A link will be created in a few days to sign up online but just wanted to give a heads up.

As always get going on the In House Throwdown. Another WOD released tomorrow AM.

WEDNESDAY

CrossFit
Strength: Split Jerk
Find a 1 rep max

WOD: 10m amrap
5 Handstand Push-ups
7 CTB Pull-ups
9 Thrusters 135/95

S: Push-ups, Jumping CTB, 75/55
L1: Scaled Ring Dips or HSPU, Banded CTB, 115/75
Rx+: Strict HSPU, UB CTB (2 Burpee Penalty Done Immediately)

Sweat
Core: 3 Rounds
50 Situps
40 Air squats
20 Lemon Squeezers
AFTER 3 ROUNDS
150 Double Unders

Conditioning: 10m AMRAP
5 Burpees
7 Jumping Pull-ups
9 Goblet Squats
11 Hollow Rocks
AFTER 10 MINUTES:
150 Double Unders or 200 Singles
Run 400m
20/15 Cal AB


The Program
1. Strength and WOD

2. Bench Press
5-5-3-3-1-1-1
– 4 Perfect and FAST Bar MU done every other set of Bench

3. 5 Rounds
15 Wall Ball
15 GHD Situps

  • for quality over time
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