Dear Members, here the programm for the 1RM Satruday on 1. October 2016
· 9:30-10:00 Doors open, individual Warm up
· 10:00 Briefing
· 10:15 Back squat
· 11:10 Deadlift
· 12:00 Shoulder Press
· 12:30-12:45 Oly warm Up
· 12:45 Snatch
· 13:20 Clean & Jerk
We will have two center racks for squatting and shoulder press, one for women, one for men.
One Center Oly platform for Deadlift and Oly Lifts.
Rules
· Warm up on your own
· Each person has 3 attempts per lift
· you need to give us a starting weight. Minimum starting weights are shown below
Starting weights
Men start weight Women start weight
Back Squat: 80kg 40kg
DL: 100kg 60kg
Shoulder press 40kg 20kg
Snatch 40kg 20kg
Clean & Jerk 50kg 30kg
Please note that on this Saturday there are no WODs. It's all Lifting. Sign up as usual with Zenplanner. For any questions please contact Coach Moritz (moritz@crossfitzuerich.ch)