SAT 12/2/17 -Strength-

Join us on December 21st for the Cohen Weightlifting Seminar.  Improve on your Olympic lifts no matter your current level of performance.  Beginners and Olympians will benefit from Coach Cohen’s expertise.

Link to sign up:  https://www.eventbrite.com/e/crossfit-change-olympic-weightlifting-seminar-tickets-39835629440

Warm Up
250m Row
-Then-
10 Pass Thrus
10 Around the World
10 Back Rack Presses
10 OHS
2 Rounds
-Then-
Empty Bar
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
3 Rounds

Hang Power Snatch
5 x 2
Hang Squat Snatch
5 x 2
Power Snatch
3 x 2
Squat Snatch
5 x 1
Back Rack Walking Lunges
3 x 10 (add 10# to last)

Max Time – Plank Hold