Saturday 9/21

Wave-ers who did not max on Wednesday:

  • snatch – max
  • clean and jerk – max
  • back squat – max

Everybody else:

  • hang clean from below the knee 70% x 1 x 8
  • hang snatch high pull 70% x 3 x 4
  • back squat 90% x 1 x 5
  • strict toes to bar (1 second pause at top), three sets to near failure

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.

3 thoughts on “Saturday 9/21

  1. Snatch: 90kg (2 for 3 on snatch: 85 miss, 85, 90)
    Clean & Jerk: 110kg (3 for 3: 100-105-110)
    Total: 200kg (7kg PR compared to 8/28/13)

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