Thursday November 10th

Just a friendly reminder, the Olympic Skills class will start this Sunday, November 13th at 9am. Don’t forget to sign-up! This class is free for members and a $10 drop-in fee for non-members. If you have any questions please email crossfitsouthcity@gmail.com
Michael Wittmer’s impressive resume includes:
Competing from 1974 to 1989
Best lifts of 150/185 in 110kg class
1980 Olympic Trials participant
Highest place at National Championships – 4th, American Open – 2nd.
First person in Missouri to snatch over 300lbs and C&J over 400lbs (Jeff is the only one to do that while still in high school).
USAW Board of Directors 2009-2012
National Referee
USAW’s Level 1 coaching course
Coached numerous lifters at National Championships and Junior World and PanAm Championships
Including son, Jeff, 8x national champion, Junior World, Senior World, PanAm Championships and PanAm Games team member.
Picture is from 1980 and is the first time Michael C&J’d over 400lbs, Jeff his son is 429lbs from the 2008 Trials.
Warm-up 3×10 w/ bar
RDL
Clean Pulls
Push Press
Weightlifting
Cluster Find 1RM
Metcon
“Tabata This” 8 Rounds
20sec Pull-ups/10sec rest
20sec Push-ups/10sec rest
20sec Sit-ups/10sec rest
20sec Air Squats/10sec rest
 
 

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