***Don’t Forget to Sign Up for October Throwdown This Saturday!***

October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength: 

A&B) Deadlift 5-5-5-5-5 (increase weight each set)

C&D) Snatches 2-2-2-2-2 (increase weight each set)

 

MetCon:

in groups of 3

60 S2OH

60 Front/Back Squat

**Bar does not touch ground**

 

If group has different levels of strength, stronger partner can press & OHS while others can pushjerk & Back squat.

A) 30/20

B) 40/25

C) 50/30

D) 60/40
Note: Do not go too hard, tomorrow is October throwdown.