The year is going by us.
Hope you are all enjoying it with us!
E2MOM x 5 rounds (10 minutes)
3 Power Snatches - Touch and Go
You can work on your efficiency here moving a barbell. Grab a partner here and work on opposite minutes to help one another.
On the other minutes if you want to get your skipping ready you can do that as well.
10 Power Snatch (95/65lbs) (75/55lbs) (55/35lbs)
20 Jumping Lunges
30 DU’s/75 SU’s/45secs DU practice
Get in and get after it. Nowhere to hide on this one. Move efficiently and breathe through every rep.
Crossfit 101 - 12noon
15min time block
We will give you 10 minutes to build in weight for your 5 rep deadlift. We have done this movement before so now it is time to push it a bit.
LSit/Knee Tuck Hold attempt
10-15secs for 5 attempts
Hit these in between your deadlfits
1min ME at each station x 3 rounds
Row for metres
Box Jump Overs
You will hit each movement hard (four movements) and then rest for a minute before hitting it again. And then again.
Special Olympics - 1pm
Competitive Class - 2pm
WOD 1: Class WOD
OLY: Warm Up - 5 Rounds with Barbell
High Snatch Pull x3Power SnatchFull Snatch
Then EMOM x12
1 Snatch or Power Snatch (around 80%)
WOD 2: 3-6-9-6-3
Hang Snatch (165/115)
Ring MU or Pullups/ring rows + Pushups
12/10 Cal Row/ski/bike After each Round
*MU can be scaled 1-2-3-2-1 or 2-4-6-4-2
- Team 782