Summer Schedule to Begin on May 30th! 

 

Please note that Northampton Open Gym hours in the morning on MWF are in the Olympic Weightlifting Room as our Masters Program runs in the auxiliary room.

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Set-up and warm-up weights for WOD (15 min)

3. "Team ‘Linda-ish’"

Teams of 3: 60-50-40-30-20

Deadlift 275/183 Bench Press 185/113 Clean 155/108

*35 minute time cap

 

 

LIII: as Rx’d (squat clean) LII: Deadlift 225/153, Bench Press 135/93, Power Clean + Front Squat or Power Clean 115/73 or scale weights so that all athletes can lift the weights appropriately LI: 30-24-18-12-6 Deadlift Bench Press Muscle Clean

 

(Individually accountable for:10-8-6-4-2 reps at each lift), scale weight to a light or moderate load.

 

 

 

Have fun!

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