March 7th, 2017

Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March.  Class will be held in the back room and starts at 6:30pm.  These are all 90min sessions.  The list of participants for each session is in the Alpha FB group.  See me with any questions.

CrossFit:

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 5 Snatch Pullunders (Build)
3 x 5 Hip Snatch (Build)

Strength:
Hang Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Spring Fever”
For Time
12-9-6
Snatch (135/95)
24-18-12
Pullups

BodyFit: 087

Warm Up:
Get your chili warm
Dynamic Warmup

WOD:
For Time
4rds “Cindy”
30 Double Unders / 30 Situps
3rds “Cindy”
30 DU / 30 Situps
2rds “Cindy”
30 DU / 30 Situps
1rd “Cindy”
30 DU / 30 Situps
*3:1 scale for DU