Thursday, March 14, 2019

G’day Thursday.

Another big Thursday coming up here with this lovely spring weather.

Lots of new programs continuing on at CrossFit 782.

Check out our site:

CrossFit782.com and take a look at these different programs!

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

Strength

15 minutes to hit the following work

Strict Press x 5reps x 5sets

We are going to hit some big time shoulder strength here. Build that foundation always.

Conditioning

3 Rounds

27 Air Squats

21 Pushups

15 V-Snaps

9 DB S2OH (9 per arm, 1 DB)

LiveFit - 9am

Tabata This!

20secs on - 10secs off x 8 rounds at each station (4minutes at each station)

1 minute to transition stations

Pushups

Situps

Squats

Ring Rows

Mountain Climbers

Row/Bike/Ski for cals

Strength

3 sets

10 Strict DB Press

10 Heavy Ball Slams

Adaptive - 1030am

Strength & Conditioning

4 Rounds

10 Box Dips

250m Row

Something a little different. Some strength and conditioning work mixed in together.

Conditioning

15cal Bike Test

30cal Ski Test

We want to do two separate tests here. Go hard on each one and rest as much as needed.

CrossFit 101 - 730pm

Strength

15 minutes to hit the following work

Strict Press x 5reps x 5sets

We are going to hit some big time shoulder strength here. Build that foundation always.

Conditioning

3 Rounds

27 Air Squats

21 Situps

15 Pushups

9 DB S2OH (9 per arm, 1 DB)

- Team 782