Wednesday 7/30

REMEMBER ANNOUNCEMENTS!1) Its the 30th of the month so all membership payments are due! Those paying cash/check please bring in your money before the 1st!

2) This saturday there will be a 7, 8 & 9 am class, NO 10-11 OPEN GYM.

3) This Saturday Coach G and members Ollie & Emily will be competing in CrossFit MidHudsons Suns Out Guns Out throwdown. It will run 9-4 and everyone should come cheer them on repping some OSA gear!

STRENGTH: Back Squats
w/s – 5×5@building up in weight.
Don’t start counting sets until it feels somewhat difficult. Go with a 2s tempo down, but stand up quickly

METCON:
LEVEL 2
12-9-6
Double KB Swing (American or Russian whatever you can do under control)
Box Jumps Overs

LEVEL 1
20-15-10
KB Swings
Box Jumps/Step Ups (split reps between legs)

NO BARBELL BOOTCAMP:
a) Tabata Day. 6 x each exercise rotating. 20s on/10s off
Backwards Lunges Leg Lifts Pull Ups DB Snatch

b) Row for 6 minutes as a cool down

 

OLYMPIC CLASS
a) Build to a medium/heavy 3 position snatch (High hang, Mid hang, Floor)
b) Heaving Snatch Balance: work up to a decent double weight then drop to super light and work speed down

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