Monday 9/16

Wave cycle (heavy):

  • snatch – max
  • clean and jerk – max
  • 3 rounds of: squat jumps x 10 and russian twists (light kb) x 10 per side

No PR attempts today.

Beginner cycle:

  • 3 position clean 60-65% x 3
  • behind-the-neck jerk, work up to heavy single for the day
  • pause back squat, work up to heavy triple

ANNOUNCEMENTS: 
1. Please fill out the gym survey so we can provide you with the best service possible. Yes, this also applies to Strength Only members. Help us help you!

2. OLY MEET! Sign up here for the Old Dominion Classic, a USAW sanctioned weightlifting meet at Crossfit RVA on (Sunday) November 10! It is a fabulous opportunity to test your lifts on the platform in a fun and friendly environment. No, you don’t have to wear a singlet, but wearing one *will* make you lift better (scientific fact). Are you good enough to compete? No doubt about it. Let’s go in force and show them what C’ville Strength is about.

Yes, you ought to compete. Yes, we will guide you through each step of the way. All you have to do is (sign up,) show up and lift.

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