Monday 130819

Front squat 
3 – 3 – 3 – 3 – 3 – 3
then for time:
20 Front squat, 205# (135#) 
30 Box jump, 30" (24")
40 Kettlebell swings, 24kg (16kg)
50 Wall ball shots, 20# (14#)

Post Weight and time to BTWB.

Lev getting inverted during the team WOD on Saturday

So how did everyone do last week with the CrossFit Total?  Did you see any gains?  Do you feel stronger?  Luke says he looks bigger, I don't see it but I'll have to take his word for it.  I mean he is shirtless a lot so he must be noticing gains.  

Well for the next 6 weeks we are going to be doing any Olympic biased programs on Monday and Thursday designed to increase the strength and specifically correlate to stronger Snatch numbers and fast movement in the Snatch.

Monday will focus on squat based movements and Thursday will be speed/power related.  Same rules as the previous cycle, we want you to be present as much as possible over the next six weeks on Monday and Thursday to really see the effectiveness of the program and to reap the benefits of the programming.  

Let us know if you have any questions and remember we have plenty of open gym hours should you not be able to make it to a class but still want to follow the program.

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