Our Olympic Weightlifting Class starts this Wednesday at 5:45pm. We will have have a 2nd class on Sundays, probably at noon but open to suggestions!!
This class is designed to teach you better technique and drills to improve your Olympic lifts. We will still have regular Crossfit class too at this same time.
This week will only be open to our members, as we want to see how many spots we have left before we open he to the public. Cost for our members is $25/month. Non-members will be $70.
GROUP PREP
2x
1 min cardio
30 flutter kicks
20 lunges
10 Ring Rows
5 Push-ups
…Then BB Warmup
LOTS OF STRENGTH!
Back Squat
5 sets of 6 @ 75%
Front Squat
4 sets of 5 @ 75%
Bench Press
5 sets of 10 @ 60%
DB Bench Press
4 sets of 15
WOD
3x400m Run w/ 1 min break between
(If needing a substitution do 3x500m Row w/ 1 min break between)
**Compare to last Monday’s effort! Same total distance, just different lengths on the intervals.
MOBILITY
Quad Stretch
Pigeon Pose
OPTIONAL POST WOD
Abs: 2x
20 Alt Vups
30 Flutter Kicks
30 sec Ring L Sit (scale to boxes)
Straddle Pose
CrossFit Reserve 