Monday 9/23

We’re starting a technique cycle in preparation of all the upcoming meets in our area (more information below). These are all at light weights – each rep should be easy and comfortable.

A. Power Snatch + OHS + Snatch; 5 sets [2 sec pause in bottom]

B. Push Press + Jerk Behind Neck + Jerk; 5 sets [5 sec pause in split, can be off the rack or cleaned from the floor]

C1. Jump Squat – 25% (of back squat); 3 x 3 [full squat then jump at the top]
C2. Strict Pull-Up for Max Height; 3 x 3 [explosively pull up from a dead hang]

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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