ANNOUNCEMENTS

SIGN UP FOR THE OPEN!

Click here to register for the CrossFit Open, beginning on 10/10!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. Every 2:00 for 10:00

3 Snatch Balances – Build up to 90% of 1RM Snatch

B. Power Snatch: 3 x 3 @ 75-85%

C. Muscle Clean: 3 x 3

D. Squat Clean and Jerk: 3 x 1+1 @ 75-85%

E. Glute Ham Raises: 3 x 6 – 10

FOUNDATIONS

Strength/Skill

The Dumbbell Snatch

Metcon

Tabata: Bike or Row Calories

Rest 1:00

Tabata: Box Jump or Step Up

Rest 1:00

Tabata: Jump Rope

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