Wednesday 170906 Triplet 21-15-9

The 5pm Specialty classes for September begin today.
Wednesday 5pm is Olympic weightlifting technique class. While the focus is on sound movement patterns- we also have some time to concentrate on increased loading. All experience level encouraged to attend each Wednesday night. On Mondays we continue with STRONG focus… which is a variety of movements that will lead to increases in CrossFit Total (back squat, press, deadlift)- fun times lifting heavy. OF course, always able to tailor specifically to your individual ability levels.

Griff getting in some strict pull-ups to finish off “Quarters”

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
21-15-9 reps/round for time of:
Barbell jump burpees
Overhead squat (40/25kg)
Supine ring rows (heels on 16′ box)
Post time and scaling to chalkboard/journals

Wednesday 5pm Olympic weightlifting specialty class