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WOD
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Complete 3 rounds for time of:
12 Clean and Jerks, 155#/105#
15 Lateral Bar-Over Burpees
50 Double-unders
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Accessory Work
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Gymnastics Pulling Work NOT for time:
3 Sets of Horizontal Bar Row
3 Sets of Jump Transitions to Bar
You can scale up to 3 sets of pull-ups followed by 3 sets of Bar Muscle Ups for this.
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Thanks to all who participate in Barbells for Boobs this weekend!
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Coach Lo’s Weightlifting Program
Well, you guys have been asking and I heard you 🙂
Since I have some “free time” while I let my shoulder heal, I thought it was a great time to offer an Olympic Weightlifting Program. It will be 4 weeks long with 2 classes a week, Thursdays 7-8pm and Saturdays 11-12:30pm. Start date will be November 2nd and it will end on December 2nd (excluding the Turkey Challenge Saturday and Thanksgiving) which will give us 8 classes total. The class size is limited to 10 people so I am able to give everyone the attention they need and as of now we have only 2 spots left! Cost will be $190 which comes out to around $23/class, not too bad!!
We will be doing a lot of technique work with the Snatch and Clean and Jerk similar to what we did for the last round of programing but we’re going to go more in depth. Each athletes is going to get some individualized work to address their needs. You guys know that weightlifting is technical. Some focused time on technique goes a long way to improvement, which will benefit your lifting and your WODs. Due to the personalized approach the program is going to benefit both newer lifters as well as those of you who are experienced.
If you are interested in signing up or have any questions shoot me an email at Lauren@www.test.crossfit-evolve.com . I hope to make some of you a little better at weightlifting!
Love,
Coach Lo
