December 2017

Strength 

Work up to 90-95% of your 2 RM Hanging Squat Clean
Hit that load for 2/2/2

WOD

5 Power Cleans
7 Front Squats
9 Pull ups
6 Rounds
Fitness: 115/75
Performance: 165/105
Open: 205/135 (Chest to Bar)
Focus is on the strength work today.  This will be as heavy as we go before we deload and work on technique next week then find a new max.
Sam showing us a good power clean
Gym News:
12/16 Snatch Clinic at Crossfit Harbor East. Check Blog for more information
12/16 & 12/17: Level 1 Seminar at Crossfit Federal Hill. Classes Canceled.

Snatch Clinic Join us on December 16th from 12:30-3:30pm at Crossfit Harbor East for our Snatch Clinic lead by Coach Jamie. This 3 hour clinic will go through variations in technique, phases of the movement, proper warm up and the opportunity for practice of what you just learned. This clinic is open to all Crossfit Harbor East and Crossfit Federal Hill members only. The cost is $40 and registration is through this link, Snatch Clinic. All billing will be done through your ZenPlanner accounts following registration. There are only 15 spots available so snag a ticket while you can. ...