Mike

Power Clean+Hang Clean (1+2)
-4 sets w/ 75-80%

Split Jerk
– 3×3

Clean pulls
– 3×5; holding eccentric positions

Emily

Warm Up
2 Rounds
-Tempo Lateral Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom.
-Single Arm DB Row on paralette x 10 each arm
-Glute Bridge DB Floor Press x 10

WOD
Snatch Push Press + OHS + Snatch Push Press + OHS (1+1+1+1) x 3 working sets.

Snatch Balance: Work up to a heavy single for the day.

Snatch Deadlift + Hang Snatch + Snatch: (1+1+1) x 3 sets

Snatch Deadlift + Snatch: (1+1) x 2 sets

Snatch: 2 singles

Taryn

Oly class Update
Oly will not be formally led today or going forward on Saturdays.  Haley is around to help out and fill athletes in on programming and also check in with throughout the hour.  We are happy to recruit another official/dedicated Oly coach for Saturdays or for a different day during the week if the interest is there.  At the time that Yosh left there was only 1 current member that was consistently showing up and most classes only had a few people in class.  If you are interested in having a dedicated Oly class with a coach for the entire hour, please speak up and let us know what times work best. If there is enough interest we are happy to move forward with a program.

Warm Up
2 Rounds
-Single Leg Box Jumps x 6 each leg.
-Rotational Med Ball Throw In Lunge x 10 each side.
-KB Flutter Kicks x 30 seconds. Hold two kettle bells and do flutter kicks.

WOD
Power Snatch + Snatch (1+1) x 4 working sets.

Power Clean + Push Jerk: (1+1) x 3 working sets.

Banded Back Squats: 4×4.

Oly class Update
Oly will not be formally led today or going forward on Saturdays.  Haley is around to help out and fill athletes in on programming and also check in with throughout the hour.  We are happy to recruit another official/dedicated Oly coach for Saturdays or for a different day during the week if the interest is there.  At the time that Yosh left there was only 1 current member that was consistently showing up and most classes only had a few people in class.  If you are interested in having a dedicated Oly class with a coach for the entire hour, please speak up and let us know what times work best. If there is enough interest we are happy to move forward with a program.

Warm Up
2 Rounds
-Kb Front Rack Russian Step Ups x 6 each leg
-Single Arm Ring Rows x 6 each arm (Pause at the top and bottom for two seconds)
-2 Arm KB Weighted Sit Ups x 10

WOD
Clean Deadlift to mid Knee + Clean Deadlift to Mid Thigh + Clean + Front Squat + Jerk (1+1+1+1+1) x 3 sets
Clean Deadlift to mid knee + Clean Deadlift to Mid Thigh + Clean + Jerk (1+1+1+1) x 2 sets.
Clean and Jerk: 3 singles.
Clean Deadlifts Standing on 2” Riser: 4×4
No Straps and No Mixed grip!

Mike & Jen Crushing a Saturday WOD

Warm Up
2 Rounds
-Goblet Hold Lateral Lunge x 8 each leg
-Face Down DB Row on Bench x 10
-Banded Glute Bridge x 10 (hold one second at the top)

Oly WOD
3 Snatch Push Press + 2 Pause OHS: 3 working sets.

Snatch Balance: Work up to a heavy double for the day.

Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1) x 3 sets.

Snatch Deadlift + Snatch: (1+1) x 3 sets.

*WOD Credit: Crossfit Weightlifting

Mike 

Power Clean+Hang Clean+Jerk
-5 sets

Pause Front Squat
-3 sec hold in bottom x3 reps (4x)

Clean pulls
-3×3 (go heavy but hold positions)

Ashley

Tall Snatch
-3×3

Hang Snatch
-5×2

Snatch pull
-3×5