Wednesday
We will slow things down a bit after yesterday’s chipper.
Skill: 15 minutes work on snatch / snatch balance form with empty / low weight bar.
Strength: weighted pull-ups 5-5-3-3-1-1 (will have options for ring rows).
Metcon: 500 m row
Wednesday
We will slow things down a bit after yesterday’s chipper.
Skill: 15 minutes work on snatch / snatch balance form with empty / low weight bar.
Strength: weighted pull-ups 5-5-3-3-1-1 (will have options for ring rows).
Metcon: 500 m row
Tuesday
For time:
50 lunges
40 sit-ups
30 KBS
20 push press
10 T2B
20 thrusters
30 goblet squats
40 push-ups
50 air squats
Monday
From CrossFit main site…
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Friday
Med ball clean review
5 rounds:
50 single unders
10 med ball cleans
Thursday
Skill: Rope climb practice
AMRAP 12 min:
5 push press
10 KBS
15 burpees
Wednesday
Skill: Squat clean – start light and move up to working weight for…
EMOM 16 minutes:
1st – 1 squat clean + 2 front squats
2nd – 6 evil wheels
Tuesday
Strength: Bench press 3-3-3-3
4 rounds:
200 m run
10 pistols
10 push-ups
Friday
One afternoon WOD at 5:00 PM and no class on Saturday morning. Let’s finish the week in style.
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Scale load as needed
Thursday
Our friend Cassie is off to Marine Corps OCS next week. For her last WOD at SCCF she requested a tabata and she has agreed to coach us. So bring your major malfunction down for the afternoon WOD and let Cassie set you on the one true path…
Double Tabata
Air squats
Ring rows
5 min rest
Push ups
Box jumps
Tuesday
Light day in prep for CrossFit Total on Wednesday.
Skill/Strength: KB cleans
For time:
200 m run
10 KB cleans (each side)
10 pushups
400 m run
10 KB cleans
10 pushups
400 m run
10 KB cleans
10 pushups
200 m run