***Evening classes are 4pm, 5pm, 6pm, open gym 7pm
Strength
Back Squat – Work up to a heavy single, then do 1×20 (75%)
—Week 3. Use a little heavier than last week.
Conditioning
21-15-9
Thrusters 135/95lb
GI Janes
WOD Notes: Thruster weight is about 55% of 1RM. You should only have to break it up once during the rd of 21 & 15. Pick a bar that is above your reach for the GI Janes. Time Domain is 7-12 minutes for this WOD.
Reminder: Since we are supposed to get a snowstorm, please check the blog on www.cfrage.com or the CrossFit Rage FB Page for class updates.
