Saturday, 28 March 2015

WARM UP (9 minutes or less)
2 rounds:
50 Single Unders or 20 Double Unders
20 seconds – Hollow Hold
10 Strict Gymnastic Bar Kips

STRENGTH / SKILL
For time:
30 Alternating 1-Arm Dumbbell Snatches, 100/70#
Strict 6-minute time limit.  Each rep must start from the floor and be controlled all the way back to the floor.

CONDITIONING
For total sprint lengths + calories, using a 23-minute running clock:
- 0:00-5:00: 
5 x 40 seconds On / 20 seconds Off:  24ft Shuttle Sprints
- 5:00-6:00:  Rest 1 minute, then:
- 6:00-11:00: 
5 x 40 seconds On / 20 seconds Off:  Row for Calories
- 11:00-12:00:  Rest 1 minute, then:
- 12:00-17:00: 
5 x 40 seconds On / 20 seconds Off:  24ft Shuttle Sprints
- 17:00-18:00:  Rest 1 minute, then:
- 18:00-23:00: 
5 x 40 seconds On / 20 seconds Off:  Row for Calories

Friday, 27 March 2015

GENERAL WARM UP (10 minutes or less)
3 rounds:
200m Run
10 Good Mornings, 45/35#
5 Squat Jumps
5 Strict Gymnastic Bar Kips
5 No Push Up Burpees

OPEN-SPECIFIC MOVEMENT PREP – TBD

CF GAMES OPEN 15.5 (Rx)
Calorie Row
Thrusters (95/65)

Thursday, 26 March 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 25 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
10 Air Squats
20ft Seal Walk
10 Back Extensions

CONDITIONING
1) EMOM for 10 minutes (5 rounds), alternate between:
1st minute:  7 Power Cleans, 135/95# + 30 Double Unders
2nd minute:  7 Chest-to-Bar Pull Ups + 7 Wall Balls, 30/20#

- Rest 5 minutes, then:

2) EMOM for 8 minutes (4 rounds), alternate between:
1st minute:  5 Overhead Squats, 135/95# + 30 Double Unders
2nd minute:  5 Box Jumps, 40/30” + 7 Wall Balls, 30/20#

- Rest 5 minutes, then:

3) EMOM for 6 minutes (3 rounds), alternate between:
1st minute:  3 Power Snatches, 135/95# + 30 Double Unders
2nd minute:  3 Muscle Ups + 7 Wall Balls, 30/20#

Tuesday, 24 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
12 Air Squats
5 Inchworm-to-Push Ups
5 Strict Gymnastic Kips on the Bar

CONDITIONING (16 minutes)
In teams of 2, for total calories + total reps:
1 minute:  Burpee Box Jump Overs, 20”
2 minutes:  Row for Calories
3 minutes:  Burpee Box Jump Overs, 20”
4 minutes:  Row for Calories
3 minutes:  Burpee Box Jump Overs, 20”
2 minutes:  Row for Calories
1 minute:  Burpee Box Jump Overs, 20”
• Split work as desired but each partner must perform reps each round.  If you do not have a rower available, substitute Sumo Deadlift High Pulls (75/55#) for each round, counting each rep in place of calories.

GYMNASTICS
EMOM for 6 minutes:
4 Strict Handstand Push Ups + 4 Kipping Handstand Push Ups

Monday, 23 March 2015

WARM UP (8 minutes or less)
3 rounds:
25 Single Unders
10 Mountain Climbers
10 Sit Ups

STRENGTH (20 minutes)
Overhead Squat:  5x3 @ 80%-85% OHS 1RM.

CONDITIONING
As many reps as possible in 15 minutes:
30 Jumping Lunges
30 Kettlebell Swings, 24/16kg
30 Push Ups

Sunday, 22 March 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 21 March 2015

WARM UP (8 minutes or less)
3 rounds:
25 Single Unders
10 Mountain Climbers
10 Sit Ups

CONDITIONING
With a 25-minute running clock, for total reps:
1) As many reps as possible in 5 minutes:
12 Box Jump Overs, 24/20”
12 Bar Facing Burpees
12 Front Squats, 135/95#

- Rest 5 minutes, then:

2) AMRAP in 5 minutes:
10 Box Jump Overs, 24/20”
10 Bar Facing Burpees
10 Front Squats, 135/95#

- Rest 5 minutes, then:

3) AMRAP in 5 minutes:
8 Box Jump Overs, 24/20”
8 Bar Facing Burpees
8 Front Squats, 135/95#

STRENGTH (18 minutes)
Strict Press:  7x3 – Start at 65% Strict Press 1RM and increase weight each set; no heavier than 90%.

Friday, 20 March 2015

WARM UP (8 minutes or less)
2 rounds:
25 Jumping Jacks
10 PVC Around The Worlds
10 Kettlebell Swings
10 Kettlebell Deadlifts

OPEN SPECIFIC MOVEMENT PREP / WARM UP – TBD

Complete as many reps as possible in 8 minutes:
3 Handstand Push Ups
3 Cleans, 185/125#
6 Handstand Push Ups
3 Cleans, 185/125#
9 Handstand Push Ups
3 Cleans, 185/125#
12 Handstand Push Ups
6 Cleans, 185/125#
15 Handstand Push Ups
6 Cleans, 185/125#
18 Handstand Push Ups
6 Cleans, 185/125#
21 Handstand Push Ups
9 Cleans, 185/125#
Etc., adding 3 reps to the Handstand Push Ups each round, and 3 reps to the Clean every 3 rounds.
• Go to this link for more in-depth movement descriptions and standards.

CF GAMES OPEN 15.4 (Scaled)
Complete as many rounds and reps as possible in 8 minutes:
10 Push Presses, 95/65#
10 Cleans, 115/75#

Thursday, 19 March 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 18 March 2015

WARM UP (11 minutes or less)
3 rounds:
200m Run
10 PVC Shoulder Dislocates
10 Air Squats
10 Alternating Stationary Lunges

CONDITIONING
1) EMOM for 7 minutes:  Power Snatches – Start at 55% Power Snatch 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep
- Rest 3 minutes, then:

2) EMOM for 7 minutes:  Power Cleans – Start at 55% Power Clean 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep
- Rest 3 minutes, then:

3) EMOM for 7 minutes:  Thrusters – Start at 55% Thruster 1RM and increase weight every minute:
1st minute:  7 reps
2nd minute:  6 reps
3rd minute:  5 reps
4th minute:  4 reps
5th minute:  3 reps
6th minute:  2 reps
7th minute:  1 rep

EXTRA CREDIT (after class, if you have time)
CONDITIONING
4 rounds for time:
12 Jerks, 135/95#
12 Box Jumps, 24/20”
12 Cleans, 135/95#
12 Chest-to-Bar Pull Ups

Tuesday, 17 March 2015

WARM UP (8 minutes or less)
2 rounds:
300m Run
5 Push Ups
15 Hollow Hold Flutter Kicks (each leg)

CONDITIONING #1
As many reps as possible in 8 minutes:
15-Calorie Row
15 Wall Balls, 20/14#
• If no rower is available, substitute 15 Barbell Sumo Deadlift High Pulls (45/35#) + 6 Burpees every round.

Clean up, rest, set up, and warm up exactly 15 minutes, then:

CONDITIONING #2
3 rounds for time:
10 Deadllifts, 275/185#
10 Bar Facing Burpees
• 8-minute time limit.

EXTRA CREDIT (after class, if you have time)
GYMNASTICS
“Death by Strict Pull Up”
Every minute, on the minute, complete an ascending ladder of Strict Ups.  Perform 1 rep the first minute, 2 the second minute, and so on, until you fail to complete the required reps within a minute.  Perform these as chest-to-bar, if able.

Monday, 16 March 2015

Samurai,

Due to the exercise and gym closure Mondays class will start at the TRACK at our normal time, 1730.

We'll warm up, mobilize, and do some movement prep outside and be ready to go once the gym opens. If for some reason they open late we'll adjust the WOD accordingly.

 

Monday, 16 March 2015

WARM UP (7 minutes or less)
2 rounds:
30 Single Unders
10 PVC Shoulder Dislocates
10 PVC Overhead Squats
10 PVC Good Mornings

CONDITIONING
As many reps as possible in 12 minutes:
50 Double Unders
20 Kettlebell Swings, 32/24kg
7 Jerks, 185/135#

STRENGTH / CONDITIONING #2
Every 75 seconds for 10 minutes (4 rounds), alternate between:
1st 75 seconds:  7 Toes-to-Bar + 7 Power Cleans, 155/105#
2nd 75 seconds:  7 Toes-to-Bar + 7 Front Squats, 155/105#

Sunday, 15 March 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 14 March 2015

WARM UP (8 minutes or less)
3 rounds:
25 Jumping Jacks
5 Squat Jumps
7 “Nurpees” (No Push Up Burpees)

CONDITIONING TEST
"Bergeron Beep Test (CFNE)"
Every minute on the minute, for as long as possible:
7 Thrusters, 75/55#
7 Pull Ups
7 Burpees
• Complete 1 round a minute until you can no longer complete the full round worth of reps in that minute.  Your score is total rounds plus additional completed reps.
Benchmarks:
 - Super Elite/Specialists: 20+ rounds
 - Games Level Athletes: 18+ rounds
 - Regional Level Athletes: 13+ rounds
 - Open Level Athletes: 9+ rounds
• Crossfit New England’s “Bergeron Beep Test” is an excellent test of CrossFit-specific conditioning and mental fortitude.  Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test.  Regardless, it is one of the best tests of CrossFit sport-specific conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

Clean up, rest, movement prep, set up, and warm up for exactly 12 minutes after you complete your last round of the "Bergeron Beep Test", then:

CONDITIONING #2 (16 minutes)
For each movement, perform 20 seconds of work, 10 seconds of rest for 8 rounds:
Row for Calories
Push Ups
Abmat Sit Ups
Box Jumps, 24/20#
• Complete all 8 rounds of each movement before moving to next movement.  Your score is the total reps completed during all 32 intervals combined.

Friday, 13 March 2015

Dynamic Warmup

Skill Work - 15 Minutes
Muscle Up Progressions  
- Transitions
- Catch
- Kipping
- Ring Dips

"Open Workout 15.3"
Rx'd 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
M 20-lb. ball to 10’
F 14-lb. ball to 9’


Scaled
14-minute AMRAP
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

RX/Scaled Athletes and Judges please review the standards video:
15.3 Standards Video

Thursday, 12 March 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 11 March 2015

WARM UP (8 minutes or less)
3 rounds:
50 Single Unders
10 Mountain Climbers
5 Inch Worm-to-Push Ups

WEIGHTLIFTING
15 minutes to work up to a Heavy (not Max) Complex:  1 Power Clean + 1 Hang Clean (full) + 1 Clean (full)

CONDITIONING
In teams of 2, as many reps as possible in 20 minutes:
7 Box Jumps, 30/24”
6 x 25ft Shuttle Sprints
7 Kettebell Swings, 32/24kg
6 x 25ft Shuttle Sprints
• One partner completes an entire round while the other rests.

Tuesday, 10 March 2015

WARM UP (7 minutes or less)
2 rounds:
300m Jog
5 Burpees
10 Strict Gymnastic Bar Kips

CONDITIONING
As many reps as possible in 12 minutes:
30-Calorie Row
15 Overhead Squats, 115/80#
• If you do not have a rower available, substitute 30 Kettlebell Sumo Deadlift High Pulls (24/16kg) + 12 Burpees for each round.

WEIGHTLIFTING (18 minutes total; warm up + EMOM)
EMOM for 10 minutes:
1 Snatch Push Press + 1 Snatch Balance + 1 Overhead Squat – Choose one weight between 55%-65% Snatch 1RM and stay at that weight for the entire EMOM.

Monday, 9 March 2015

WARM UP (8 minutes or less)
2 rounds:
300m Run
5 Front Squats, 45/35#
6 Good Mornings, 45/35#

STRENGTH
15 minutes to work up to a Heavy Triple Front Squat (heaviest possible 3-rep set without any misses).

CONDITIONING
In teams of 2, as many reps as possible in 20 minutes:
100 Wall Balls, 20/14#
100 Double Unders
80 Box Jumps, 24/20”
80 Toes-to-Bar
60 Chest-to-Bar Pull Ups
60 Burpees
40 Cleans, 145/100#
40 Jerks, 145/100#
20 Snatches, 145/100#
20 Muscle Ups
• Share reps as needed.

EXTRA CREDIT (after class, if you have time)
CONDITIONING
5 rounds for time:
10 Burpees
35 Double Unders

Sunday, 8 March 2015

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 7 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
5 Push Ups
10 Air Squats
15 Sit Ups

CONDITIONING
As many reps as possible in 15 minutes:
21 Wall Balls, 20/14#
15-Calorie Row
9 Deadlifts, 225/155#
• If you do not have a rower available, substitute 15 Kettlebell Sumo Deadlift High Pulls (24/16kg) + 6 Burpees per round.

Clean up, rest, mobility, & movement prep for the Snatch (up to un-weighted barbell only) for exactly 15 minutes, then:

WEIGHTLIFTING (18 minutes total; warm up Snatch to 75% 1RM + EMOM)
EMOM for 10 minutes:  1 Snatch (full) @ 75% 1RM, 80%, 85%, 90%, 95%, 75%, 80%, 85%, 90%, 95%
• The programmed rest time is a good, last chance to calculate your weights prior to the EMOM.

Friday, 6 March 2015

GENERAL WARM UP (9 minutes or less)
2 rounds:
200m Run
20 Jumping Jacks
10 Shoulder Taps
20 Mountain Climbers
20ft Seal Walk

OPEN PREP / SPECIFIC WARM UP
For QUALITY, not for time:
5 Overhead Squats, 95/65#
5 Overhead Squats, 105/75#
5 Chest-to-Bar Pull Ups
5 Overhead Squats, 115/85#
5 Chest-to-Bar Pull Ups

CF GAMES OPEN 15.2 (Rx)
Every 3 minutes, for as long as possible, complete (for total reps):

From 0:00-3:00
   2 rounds:
   10 Overhead Squats, 95/65#
   10 Chest-to-Bar Pull Ups

From 3:00-6:00
   2 rounds:
   12 Overhead Squats, 95/65#
   12 Chest-to-Bar Pull Ups

From 6:00-9:00
   2 rounds:
   14 Overhead Squats, 95/65#
   14 Chest-to-Bar Pull Ups

Etc., following same pattern until you fail to complete both rounds.

CF GAMES OPEN 15.2 (Scaled)
Every 3 minutes, for as long as possible, complete (for total reps):

From 0:00-3:00
   2 rounds:
   6 Overhead Squats, 65/45#
   6 Pull Ups (Chin-over-Bar)

From 3:00-6:00
   2 rounds:
   8 Overhead Squats, 65/45#
   8 Pull Ups

From 6:00-9:00
   2 rounds:
   10 Overhead Squats, 65/45#
   10 Pull Ups

Etc., following same pattern until you fail to complete both rounds.

Thursday, 5 March 2015

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 4 March 2015

WARM UP (8 minutes or less)
2 rounds:
200m Run
50 Single Unders
5 “Purbees” (Strict Push Up Burpees)
10 Strict Gymnastic Bar Kips

STRENGTH
18 minutes to work up to a 5RM High Bar Back Squat.

CONDITIONING
EMOM for 15 minutes (5 total rounds), alternating between:
1st minute:  7 High Bar Back Squats (from a rack) @ 70% of today's 5RM.
2nd minute:  20 GHD Sit Ups (25 Abmat Sit Ups)
3rd minute:  Shuttle Sprint – 10 x 24ft/7.5m

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Clean (full):  7x1 @ 90% 1RM

Tuesday, 3 March 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
6 Inch Worm-to-Push Ups
8 Air Squats
10 Back Extensions

SKILL / CONDITIONING
For Time:
6 Snatches (full), 95/65#
8 Toes-to-Bar
5 Snatches (full), 115/75#
8 Toes-to-Bar
4 Snatches (full), 135/90#
8 Toes-to-Bar
3 Snatches (full), 155/105#
8 Toes-to-Bar
2 Snatches (full), 175/120#
8 Toes-to-Bar
• Strict 7-minute time limit.  Watch this video to see a great fix for a common Snatch error (not keeping the bar on the center of gravity).

• After the last person finishes, but no longer than 7 minutes, clean up, rest, set up, and warm up exactly 10 minutes, then:

CONDITIONING #2
For time:
75 Wall Balls, 20/14#
60 Box Jumps, 24/20”
45 Chest-to-Bar Pull Ups
30 Cleans, 135/95#
15 Muscle Ups
• Strict 23-minute time limit.

EXTRA CREDIT (after class, if you have time)
STRENGTH
High Bar Back Squat:  4x10 - Increase weight each set.

Monday, 2 March 2015

WARM UP (7 minutes or less)
2 rounds:
200m Run
10 PVC Around The Worlds (5 each direction)
10 Kettlebell Swings (light)
10 Kettlebell Deadlifts (light)

WEIGHTLIFTING (30 minutes)
Clean & Jerk:  3x3 @ 60% 1RM, 3x2 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 3x1 @ 85%, 2x1 @ 90%

CONDITIONING
4 rounds for time:
10 Overhead Squats, 135/95#
50 Double Unders
10 Deadlifts, 225/155#
50 Double Unders
• 15-minute time limit.  Use one bar for both barbell movements with athlete changing weights throughout the workout.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3x3 @ 60% 1RM, 3x2 @ 70%, 2x1 @ 75%, 2x1 @ 80%, 3x1 @ 85%, 2x1 @ 90%