Big Week Ahead! Mon, June 13
We are heading into summer full swing! We have implemented a new o-lift progression program, brought back the 20 rep squat thang and now more mobility warm ups and cool downs. Let’s try this one today. Underwear are optional.
For our new o-lift progressions, even though the weight is listed, we are focusing first on just the movements not the weight. This is the same drill we did last Monday and will continue to do every Monday for the next eight weeks.
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3
Front squat – 70% x 3 x 3
WOD: For time: (from SealFit™)
9-15-21-15-9
Thrusters 95/65
Pull ups
Sat, June 11
We’ll wrap up the week with a ramped up benchmark WOD:
Pushing Annie! 50-40-30-20-10 reps for time:
Double Unders
Push ups
Sit ups
Regular Classes Today! Fri, June 10
We will be offering all three morning classes regardless of the observed holiday. No excuses!
Our recent visitors, Shain and Krista from Sincity CrossFit, rocking the cleans!
More great updates from Sheila here at Notre Dame!
Our O-lift drills for Friday:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull – 80% x 5 x 3 Clean Pull
Back Squat – 75% x 5 x 3
WOD: Badger: 3 rounds for time;
30 squat cleans
30 pull ups
800m run