June 3

Here is a suggested schedule for the weightlifting program.

-If you workout 3 days a week and want to do weightlifting then do it M/W/F.

-If you workout 4 days a week then do M/W/F weightlifting and T or TH or Sat CrossFit.

-If you workout 5 days a week then do M/W/F weightlifting and T/Sat CrossFit.

This first cycle is going to be a short 4 week cycle to let you guys try it out. It is designed around technique in the Olympic lifts and gaining strength.

CrossFit WOD

Strength

5 x 1 Clean @ 90% of Max

Work on good technique and speed.

We will max out next week. Try to be efficient in your lifts today so we don't fall apart when we max.

MetCon

"Omar" w/ just burpees

10 Thruster

15 Burpee

20 Thruster

25 Burpee

30 Thuster

35 Burpee

(95/65)

Weightlifting WOD

Day 1 (Monday)

A. 8 x 1 High Hang Snatch

B. 4 x 3 Halting Snatch Deadlift (to knee)

C. 3 x 6 Back Squat