Whiteboard Wednesday is a new addition to the 431 program.  Each Wednesday we will spend the first 15-30 minutes of class discussing in depth topics focused around CrossFit.  From workouts, to exercises, to apparel, to athletes, this ‘chalk talk’ style segment is designed to help each athlete learn a little bit more about the sport we all love to hate.

CROSSFIT

Whiteboard Wednesday

GHD Setup

GHD Situps

GHD Back vs. Hip Extension

Lift

Deficit Snatch Pulls 3-3-3-3-3 @ 95%

Snatch Drop + OH Squat 1-1-1-1-1

Snatch 5-4-3-2-1