Schedule for rest of week:
Thursday: No class
Friday: 8AM OPEN GYM, 9AM CLASS
Saturday: 9AM OPEN GYM/WEIGHTLIFTING, 10AM CLASS
"It does not matter how slowly you go, as long as you do not stop."-Confucious
"CrossFit"
A. Warmup for movement quality
Row 750m
20 good mornings w bar
20 backsquats w bar
B. Deadlift (work to tough single) in 12 mins.
C. 3 sets w 80% of A
Max deadlifts(this should be a 20 rep attempt each round!)
15 toes to bar
Rest 2-3 mins
D. Amrap 10
"Annie"
50-40-30-20-10
Double unders
Situps
*If you get through 1 round, start over.
"Weightlifting"
A. P snatch block triple x6
B. Clean grip rdl 4x12
C. 30 mins aerobic work
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