Lifting 3.4

Announcements

Phase 1, Week 2 Accountability Challenge:
Last week we picked a partner and some goals
Come to class and learn how to track nutrition on your WODIFY JOURNAL as we tackle protein

Events this week:
Monday get on the board
Tuesday 730pm Runner’s Club
Wednesday 730pm Technique Get down
Saturday 900am Nutrition Lecture II
(Intro to Paleo, More on Macros plus a look at why or why not to Supplement)

Riptide CrossFit – Olympic & Power Lifting

OLYMPIC LIFTING

Oly lifters see below:

Clean Complex (1RM, 95%, 90%)

1 HIGH PULL + 1 POWER + 1 HANG

Clean Pull (5RM, 5@95%, 5@90%)

Then as accessory:

3×5 GOOD MORNING

STRENGTH WOD

Power Lifters see below:

Bench Press (7×5 @265/170)

ACCESSORIES:

3×8 Arnold Press