141127 ~ New Weightlifting Class Added!!!

*** Attention*** Starting next week, we will be adding a new Weightlifting Class at 5:30pm on Thursday evenings.  If you want to get in some dedicated weightlifting work...but 8:30pm is passed your bedtime, 5:30 is the class for you!! All levels (CrossFit & Foundations) are welcome!

Skill:

Every 90s x 12 min

**Increasing Weight**

2 Snatch High Pull

Snatch (full)

3 Tempo OHS (3s Pause in the hole)

Drop Snatch

then....

2 min AMRAP

ME Snatch (full) @ 80-85% above

Conditioning:

Complete for time:

"Raging 50's"

50 Calorie Row

50 Ring Dips

50 HR Pushups

50 KBS (50/35#)

Cash Out:

ME Flexed Arm Hang

5-7 Defecit Pullups ( 3 second descent).

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