8 December 2014

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STRENGTH: 

Clean and Jerk (Split)

2/2/1/1 @ 75/80/85/90%

 

WOD: 

Round 1:

5 Minutes:

Run or Row 400m/500m

With remaining time max rep GTO (Rx 135/95; Sc1 115/75; Sc2: 95/65)

 

Rest 2 Minutes

 

Round 2:

5 Minutes:

Run or Row 400/500m

With remaining time max Reps HSPU

 

Rest 2 Minutes

 

Round 3:

5 Minutes: Run or Row 400/500m

With remaining time max rep GTO.

 

 

CORE:

40 Pendullums

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.