squat clean

Saturday, 6-13-2015

Class and Open Gym at 10/11AM
**ALL EVENING CLASSES MOVING TO :30 minute mark next week, 6/15. 
i.e. 5:30PM, 6:30PM, 7:30PM, 8:30PM

Level 2
5-4-3-2-1
OHS, 185/135
BMU
into...
5-4-3-2-1
Squat Clean, 185/135
Strict HSPU
into...
Accumulate 200ft of OH Walking Lunges, 135/95#

Level 1
8-7-6-5-4
OHS
Pull-up
into...
8-7-6-5-4
Hang Squat Clean
Push-up
into...
Accumulate 200ft of Front Rack Walking Lunges,

Monday, 5-11-2015

Announcements:
1) 8:15PM class is cancelled on Tuesday, all other classes are on as normal.
2) Have friends or family who want to try CrossFit? Bring a friend on Thursday to any class time!! 
3) 7:15PM Class is back ON for the next 2 weeks!

Strength:
A) Level 2/1
4x3, Front squat
-Build to a heavy triple, then 3 drop sets

Conditioning:
Level 2
4 Rounds of Cindy
20 Squat Cleans, 155/105
4 Rounds of Cindy

Level 1
2 Rounds of Cindy
20 Hang Cleans
2 Rounds of Cindy

Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats