Thursday, May 16, 2019

Hello all!

Shirts are in and porta potties are to be picked up tomorrow.

Schedule will be released on Friday and we will be begin on Saturday at 8am. Registration from 7 to 730 on Saturday and from 530-7 on Friday evening.

Sunday morning we kick off at the turf, 782 Athletics, at 8am.

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

Strength

5min EMOM

High Hang Snatch x 2

5min EMOM

Hang Snatch x 2

5min EMOM

Snatch x 2

This will be a lot of technical work here on the snatch. Stay light and work on your form to best depth.

Conditioning

8min Ascending Ladder

2,4,6,8…

Hang Snatch (95/65) (75/55) (55/35)

Burpees over the Bar

PrimeTimers - 10am

New Skills

Now that we have some work with the squat we will play around with:

Goblet Squat x 5reps x 3sets

Work on moving well before going with any weight.

Active Bar Hang x 15-30secs x 3sets

Workout

5 complete sets or maximum 18 minutes of work

150m Row

6 Ring Rows

9 Squats

12 MB Situps or Situps

Have a great time here moving!

Something a little different here.

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

5 Box Dips

10 Shuttle Wheels

15 WBS

10 DB Clean & Jerks (5 per arm)

25cal Row

Get in and get at it!

CrossFit 101 - 730pm

Strength

Introduction to Hang Power Snatch

We will work on technique here before getting into the movement with a barbell

10min E2MOM

3 Hang Power Snatch + 2 Wall Walks

Conditioning

10min AMRAP

10 Burpees

10 DB Snatch (alt. arms)

10 MB Situps

- Team 782