Sunday, June 2, 2013

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
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.

"Omar" w/ just burpees
10 Thruster
15 Burpee
20 Thruster
25 Burpee
30 Thuster
35 Burpee

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

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