Simon and Amy H.
1. Review, as a group, the mobilizations for September.
2. "Tam Facile Unus Duo Tres"
Squat 1-2-3-1-2-3-1-2-3 Sit-ups 3-6-9-3-6-9-3-6-9 Hang muscle clean 1-2-3-1-2-3-1-2-3
Sequence is 1 squat, 3 sit-ups, 1 hang muscle clean, 2 squats, 6 sit-ups, 2 hang muscle cleans, etc.
Competitors: squats @ 85%. GHD sit-ups. Hang muscle cleans @ 70% 1RM clean.
CrossFitters: squats and hang muscle cleans @ 70-80%, GHD sit-ups or tuck crunches as appropriate.
Novices: work up to a challenging triple for squat and hang muscle cleans, then do two ladders of 1-2-3 with 3-6-9 butterfly sit-ups or tuck crunches.
This workout is not for time, but there is a 30 minute cut-off. Have fun!
NEW ON-RAMP TIMES FOR TUESDAY AND THURSDAY IN HADLEY. On-ramp classes Tu and Thu will now be at 7pm. That is all.