Monday August 15th, 2016

Attention Crossfitters!
We will now be entering into a new weightlifting cycle this week. As most of us know, the olympic lifts are very important if you want to be a successful CrossFit athlete. That being said, we will be going through an 8 week cycle to improve olympic mobility, technique, and overall strength. I will be dedicating Thursdays to work on technique with the snatch, clean & jerk, and other variations. A majority of our work will be based off of the percentages of your 1RM so it's very important that you guys test those movements this Thursday in class. I will also be programming very short WOD's on those Thursday's so you guys get a little bit of a sweat going :)
Consider this a new challenge to get better at something that may be a weakness in your arsenal.

Warm Up
Hip Mobility
Dynamic Flex

Activation
Squat Series w/ KB

WOD
3 Rounds
8 Front Squats (from the ground)
8 Bar Over Burpee
200m Run

2 Minute Rest

8 Hang Clean
8 Bar Over Burpee
200m Run
(Weight-- 135/95 or something you can go unbroken on. This should be fast)
*Round 1 starts at 0:00
*Round 2 starts at 12:00
*Round 3 starts at 24:00


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