Wednesday and Today's Program

****Good luck this weekend to Danny Camargo and his team, Team Altamonte, at this weekends Jr. Nationals****

****Change of venue for Coach Rippetoe's Starting Strength Certification to Melbourne, Florida's Harbor City CrossFit.  The dates are March 26 - 28.  See link on the left for Upcoming Events****

Warm-up for both days:  500m row + DROM (extra work on shoulders and hips) + BB Complex

Wednesday

• Snatch: work-up to heavy single, back-off to 75% (of days heaviest set) x 2 x 5
• Jerk: 75% x 3 x 5
• Clean Pulls: +100% x 3 x 3
• Press: 75% x 5 x 5
• Core work of choice
• Roll / Stretch

Friday

• Snatch: 83% (unless mechanics break down) x 1 x 10 OTM
• Clean: Heaviest without breaking down mechanics x 1 x 10 OTM
• Jerk: 90% x 1 x 5
• Front Squat: 3 x 3
• Planks (Front and Sides): 3 x 50 sec each side