Monday – 060313

(Congrats to our overseas Coach Vanessa as she placed 3rd in the Crossfit Asia Regionals! Way to go V!)

Hey everyone! Today marks the start of our morning summer class schedule. It is as follows:
Monday, Wednesday, and Fridays at 7 am, 9 am, and 11 am. There will be no 7 am class on rest days, but an open gym from 9 am to 12 noon.

June will also be our Olympic Lifting month as promised. We will focus on improving everyone’s Olympics lifts, the Snatch, and the Clean & Jerk. These will occur on Monday, Tuesday, Wednesday, Thursday, and Saturday(Friday and Sunday rest days). The goal here is to improve our movement patterns and be more technically sound. Heavy weight is NOT the priority, but form. So, we will blend our dot.com programming in with the Oly lifting to make for an exciting month of June! Make sure to listen to your bodies though, if you are needing more recovery, take it!

Let’s get fitter, faster, and stronger!!

Monday Lesson Plan

OWOD :
-Snatch 5 sets x 3 (~65-75%)
-Snatch pull 4 x 4 (~70-75%)
-Pause back squat 4 x 3, pause 3 seconds at bottom of squat and then accelerate up fast. Feel out the weight load and choose appropriate weight so it is challenging.
CWOD : 4 x 400 m run
Rest 2 min between efforts.

Basecamp :
Tech/Strength : TGU(complete 10 TGUs per side)
CWOD : Same as regular