12/12/16 – No Olympic Weightlifting



Thanks to everyone who came out on Saturday!  We had a great turnout – hope everyone had a good time!

We have no Olympic Weightlifting class tomorrow (Monday), but don’t worry, both Performance & Fundamentals classes have Oly components to them.

CrossFit Performance

A. Overhead Squats @22X1 – 5×5

*TECHNIQUE is priority over load


EMOM x 10

10 KB Swings

4 – 8 Burpee Box Jumps

*score = total reps completed

*work should take about :40

CrossFit Fundamentals

A. Hang Muscle Snatch Review

B. Hang Power Snatch Review

C. Power Snatch – 4 x 5


For Reps

:30 Max Effort Slam Balls

:30 Rest

:30 Max Effort Burpees

:30 Rest