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

May 31

1:04 to see Candice dominate!

A. 3 x 8 Back Squat

B1. 3 x 25 Wall Ball

B2. 3 x 15-20 Back Ext.

C. 2 x ME Plank (1:00 minimum)

No 8:45am Class today. 
Sorry for the inconvenience.

May 30

Strength

A1. 3 x ME Handstand (1min)

A2. 3 x ME L-Sit (2min)

MetCon

2 min ME KB Swing

2 min Rest

2 min ME Broad Jump

2 min Rest

2 min ME Double Under

2 min Rest

400m Run

May 29

Test

1 Mile Run

-Full Recovery-

10 min AMRAP

"Cindy"

5 Pull Up

10 Push Up

15 Air Squat

May 28

Candice and Sarah killing it out at Regionals.

What an amazing weekend! Thank you to everyone that came out or followed in support of Candice, Sarah and CrossFit EST. We have such a great community and we look forward to continuing to grow it.

Please let me know this week if you are interested in the weightlifting program or if you have more questions about it. We would love to start building a team.

Strength

A. 2RM - Clean

B. 2 x 2 Clean @ 90-95% of 2RM

MetCon

"Steven C."

50 Burpee Box Jump

(24"/20")

May 23

Strength

A1. 3 x :30-1:00 Handstand Hold

A2. 3 x :30-1:00 Flexed Arm Hang

MetCon

For Time:

50 KB Swing

1000m Run

30 Burpee

REMINDER - EST will be CLOSED Friday - Monday for the CrossFit Regionals and Memorial Day.

See you guys on Tuesday!!

May 22

Skill Work

Muscle Up / Pull Up

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Or make up yesterday's workout.