WE WILL NOT HAVE CLASSES ON FRIDAY OR SATURDAY. SORRY FOR THE INCONVENIENCE. WE WILL BE IN MCCOOK WATCHING THE CROSSFIT REGIONALS. IF YOU HAVE A CHANCE TO MAKE IT UP THIS WEEKEND, WE WOULD WELCOME THE COMPANY. IF YOU HAVE NEVER BEEN TO A REGIONAL EVENT, IT IS REALLY SOMETHING TO SEE.
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WE WILL BE ADDING A 430PM CLASS. THIS CLASS WILL BE OPEN TO ALL MEMBERS.
CLASSES WILL BE MONDAY THRU THURSDAY
ESTABLISH 1RM HANG SNATCH
THEN:
5 ROUNDS
3 HANG POWER SNATCH
6 BOX JUMPS (30/24)
200 M RUN
3 HANG SNATCH
6 BOX JUMPS
5X2 SNATCH
THEN:
3 ROUNDS
5 SNATCH BALANCE (135/95)
20 WALL BALLS (20/12)
30 DOUBLE UNDERS
20 TOES TO BAR
30 DOUBLE UNDERS
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BACK SQUATS & PULL UPS
THEN:
4 ROUNDS
400 M SPRINT
60 SECONDS REST
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20 MINUTE AMRAP
400 M RUN
12 HANG SQUAT CLEANS (135/95)
12 BURPEES
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3 ROUNDS
800 M RUN
2 MINUTE REST
PLEASE BRING A WRIST STOPWATCH IF YOU HAVE ONE
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4X5 DEADLIFT
THEN:
4 ROUNDS
3 POWER CLEANS (185/120)
14 SHOULDER TAPS
21 WALL BALLS (20/12)
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5X3 SNATCH
THEN:
4 ROUNDS
3 MINUTE AMRAP
30 OVERHEAD SQUATS (65/45)
30 DOUBLE UNDERS
REST APPROX 2 MIN BETWEEN ROUNDS
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20 RM BACK SQUAT
THEN:
30 BURPEE BOX JUMPS (24/20)
30 TOES TO BAR
30 PUSH JERKS (135/95)
1000 M ROW
