Congrats to "Outside the Box" on their first flag football game
this weekend!! Many familiar faces on this team:
Citadel, Danielle, Sara, Val, Jill, Brandi, Jess, Marjorie
"Regularly learn and play new sports"
Hang Clean Complex (if you don't see the word power it means catch it in a squat)
High Hang Clean -to-
Mid (knee) hang clean
^^ that is one rep--without dropping the barbell
5 sets of 2
you can drop it after you complete one 'rep'
"Grace"
30 Clean and Jerks
135/95#
Unrivaled Leaderboard is going up, time to get some PR's on there!!
CrossFit For Hope, make a donation here:
COMPETITOR CLASS:
6:30pm Monday/Tue/Thursday/Friday
Please remember that Wed is a rest day, Saturday it's your responsibility to get the WOD in during open gym. Sunday is a rest day. But PLEASE remember to listen to your body. If at any point your body needs another rest day, listen to what it's trying to tell you and REST.
Please be WARMED UP by 630pm!
If you missed the meeting, we are following Ben Bergeron's competitor programming, you can check it out at www.competitorswod.blogspot.com. We are following a week behind schedule and Coach Brian K has programmed an extra Oly day for us, for those that need to work on it.
Last week we tested 1RM Snatch and 1RM Clean and Jerk, you will need your baseline in both of these lifts for the programming.
Today will be our first official day of programming... 3,2,1 go!!!
No comments:
Post a Comment