level 1 cert

Abbye M. performing front squats.
Abbye M. performing front squats.

There will be no MIT or kids care on Saturday. We apologize for the inconvenience.

CrossFit
Deadlift – work up to a heavy double
then 5r x 5s @80%

then:

3 rounds of:
9 Front Squat 165/105
12 Toes To Bar
15 Burpee over the Bar


CFW Supplemental:
Run 1.5 miles for time

Weightlifting Club:

(A)
Snatch
[65% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Clean & Jerk
[65% x 2 + 1, 75% x 2 + 1, 80% x 1, 85% x 1, 90% x 1, 85% x 1] x 2
Back Squat
[65% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2, 85% x 2] x 2
Snatch Pull – 95% (of snatch) x 3 x 4

(B)
Fat Grip Pull-Ups (add weight as needed): 8-10 x 4
Single Legged Seated Hamstring Curls: 8-10 x 4
Behind the Neck Snatch Press: 6-8 x 4

(C)
Tabatas on…
Dips
Push ups
Lunges