*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.

          Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)

          Sunday – Open Gym from 7:00-8:30 AM

WOD:

1) Muscle Snatch + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 5 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Hi-Hang Snatch: 2 Reps Every 1:00 x 10 sets

This should be done as a continuation of part 1. No dropping the bar between reps. The bar should stay in your hip for these. All reps are full squat.

3) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets

This should be done as a continuation of Part 2. Start around 60-70% of your 1RM Snatch. Reset at the floor between each rep.

4) AQAP:

50 Alternating Single Arm Dumbbell Snatch 50/35

50 Knees-to-armpits

50 Wall Balls 20/14

Extra Work:

5) Hollow Hold: 8 x :20 ON/:10 OFF

Scale time as needed.

6) Ring Dip Support: 10 minute EMOTM

Pick a time you can maintain for all 10 sets. This is top of the Ring Dip.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE