WEEK 4/16 Programming w/c 22nd January 2018 ANNOUNCEMENTS Registration for the 2018 CrossFit Open is LIVE! More information coming soon. NEW CLASSES & SCHEDULE CHANGES N/A. CROSSFIT WOD Programming photo attached. OLYMPIC LIFTING Monday: Clean. Wednesday: Jerk. Sunday: Clean & Jerk. POWERLIFTING Monday: Bench. Wednesday: Squat. Sunday: Deadlift. COMPETITION Tuesday: A. T2B; B. Thrusters; C. 18.Zero (DB snatch/burpees; bike/DUs/lunges. Thursday: A. Ring MUs; B. Clean complex; C. DB snatch, wallballs, row, HSPUs. Saturday: A. HSPUs, burpees, DUs; B. Snatch; C. Open 17.3. HEAVY METAL CLUB Monday: Clean & Jerk and squat. Friday: Snatch and squat. CROSSFIT GYMNASTICS Thursday: Pull-up, ring dips, midline. Saturday: Ring muscle-ups, HSPUs, static holds. BARBELL STRENGTH Saturday: Squat and press. FLEXIBILITY Monday: Front & side splits. Wednesday: Chest, bridge & triceps (for front rack). Saturday: Front & side splits. ADULT GYMNASTICS STRENGTH Monday: Level 1 – midline, handstands, pull-ups. Level 2 – aerial conditioning, handstand hold. Wednesday: Level 1 – midline, inversions. Level 2 – aerial conditioning, handstand hold.