Monday, February 11, 2019

Good evening!

Another big day here coming up at 782!

Get in here to start off your week. Lots of different options for you all to get your training down!

CrossFit - 6/12/330/430/530/630


E2MOM x 6 rounds (12mins)

3 Back Squats (2sec pause at the bottom of each rep)

Work your technique hard here. Focus on staying efficient in your movement. Technique is the key here and driving evenly between both legs.


2mins on - 2mins off x 5 rounds

12 DB Goblet Squats (one DB)

12 DB Step Ups (one DB)

ME Jumping Lunges

Grab a partner and get ready to work. Grab something lighter for the squats and step ups and nothing high on the step ups. Move on the squats and then get right into the step ups before setting your DB down and getting into your jumping lunges. Make them burn.

LiveFit - 9am

60on - 30off x 3 rounds

and then

30on - 15off x 3 rounds



Walking Lunge

DB Press

We will move with purpose and efficiency on the first part and then on the second part we’ll move with speed and power.


Hip Flexor Stretch

Hamstring Stretch

Upper Back Roll Out

CrossFit 101 - 730pm



We are going to take 10 minutes to learn how to snatch. This is the second part of our Olympic Lifting after the Clean & Jerk.

We will focus on the Hang Power Snatch and getting on moving the bar with the hips.

Similar movement pattern to the clean and jerk, but different hang position on the bar (similar to overhead squat position).


20min Partner AMRAP - alternate rounds

12cal Row

12 WBS

12 DB Snatch

Now to work with a partner and get moving with some speed on the dumbbell.

- Team 782