Tuesday, April 30, 2019

Good evening.

Few notes to share this week. We will be getting rid of our lost and found here shortly. Take a look at the gear up there to see if you are missing anything.

This weekend Anikha and Mike will be completing their workouts here at the gym and we want to get a crowd out to check them out and support and cheer them on. If we have to make any schedule changes to accommodate their workouts we will let you know.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 Rounds

3 Power Snatches

Try a few rounds hitting some touch and go snatches and then from there hit a few heavy singles with a limited amount of rest in between each set.

Conditioning

For Time

50-40-30-20-10

DU’s (2x the amount SU’s) or 45secs DU practice each round

Situps

10-8-6-4-2

Power Snatches (135/95) (95/65) (75/55)

Adaptive @ 782 - 11am

Strength

4 Rounds

5 Pullups

7 Box Dips

9 WBS

Building some power and some base strength here.

Conditioning

15min AMRAP

300m Row

10 Shuttle Wheels

5 DB Clean and Jerks (per arm)

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds

3 Hang Power Snatches

Working on some technique here to move a barbell. This is a new movement for most people so be coachable and be ready to fail. learn, and try again.

Conditioning

14min AMRAP

42 SU’s

21 Situps

7 Burpees

3 Hang Power Snatches (75/55)

Get after it here!

- Team 782