WOD – Friday 9/8

Remember, our next session of Olympic lifting class, PortWeights, is starting next Thursday, September 14th. There will be both an 8am and 5:15 session which will have two different tracks. The first will be a very instructional class devoted to improving your clean, jerk and snatch. Each class will include a whiteboard session, a warm-up and then 20 to 30 minutes of drills built to help break down the movements and learn the intricacies of Olympic lifting.

The second track, for those that have completed the first, will be able to come in and warm-up on their own and then complete a program written especially for that class under the watchful eye of a coach. Accessory drills will be videoed and reviewed each class in an attempt to work on weaknesses and clean up technique.

If you are interested, spots are filling up, email Sophie.

Spend the first 10 min playing Rowling
Round 1 – squats
Round 2 – sit-ups
Round 3 – push-ups
Round 4 – pull-ups
Round 5 – burpees

CFP snatch warm-up
PVC mobility

8 min EMOM
1 snatch pull + 1 power snatch + 1 hang snatch

“Ants in my Pants”
Every 4:00 x 5 Sets:
15/12 cals on AB
10 C2B
10 snatches (115/75#)(95/65#)
Looking for a rest each round. This one will be tough. Make sure you scale accordingly. Shorter mini AMRAP’s than the last time we did one with this format, however, there are more rounds in the WOD. So, develop a plan and pace it out based on those important pieces.

Accessory Work
3 rounds
10 GHD hip extensions
15 weighted sit-ups
20 Russian twists

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