A. Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep
B. Every 2-minutes for 12-minutes (6 sets):
Bench Press x 2 reps @ 90-95% of last week’s 3-RM
C. Three sets of:
Tall Box Jumps x 5 reps
(You should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time.)
Rest 60-90 seconds
Weighted Sit-ups x 20-25 reps
Rest 60-90 seconds
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.
How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to http://clients.mindbodyonline.com/classic/ws?studioid=16383
2. Log in.
3. Follow the instructions on the screen.
If you have any questions, please feel free to ask Coach Elyse or email her at elyse@808crossfit.com. Thanks!
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