The Weightlifting class will meet tonight @ 6pm.  We will be going over the Snatch and OHS.

Links –

Mike practicing his OHS - Using a box is a good way to learn to sit back
Mike practicing his OHS - Using a box is a good way to learn to sit back

CF Class Schedule –

  • Mobility Warm up
  • 3 x 10 Hip Extensions
  • WOD – 21-15-9 reps of each of the following for time
    • Right arm DB Snatch
    • Left arm DB Snatch
    • V-Ups
    • Lunges
  • Finisher – Tabata Push ups
  • Stretch

WL Class Schedule –

  • Mobility Warm up
  • PVC Work – Burgener Warm up
    • Down and Up
    • Down and Elbows High and Outside
    • Muscle Snatch
    • Snatch Land
    • Snatch Drop
    • Hang Power Snatch
  • Hang Power Snatch Practice – 5 x 5
  • Overhead Squat Practice – 5×5
  • WOD – 21-15-9 reps of each of the following for time
    • Hang Power Snatch
    • Ring Dips
  • Stretch