Friday!!
Get ready for the Open!!!! WOD 5 Rounds for time of: 20 Dumbbell Power Snatches 45/30lb 20 Overhead walking lunges 45/30lb (may use one or two hands to hold d-bell) 20 burpees This will be a burner!!! Post times to WODHOPPER!!!!
Get ready for the Open!!!! WOD 5 Rounds for time of: 20 Dumbbell Power Snatches 45/30lb 20 Overhead walking lunges 45/30lb (may use one or two hands to hold d-bell) 20 burpees This will be a burner!!! Post times to WODHOPPER!!!!
WEIGHTLIFTING Clean & Jerk 3 rounds of 3 cleans and 1 Split jerk @ 85% (of 1 rep) Hang Power Clean 3×3 (find 3 rep max) Back Squat 3×3 @ 75% of 1 rep. Go deep, and pause at bottom. Conditioning (optional) 2-3 rounds of 10-15 reps of: GHD sit ups Hip and Back Extension
This Saturday… come in and lets work on skills that maybe lacking and needed for the coming CrossFit Open!!! WOD Three rounds for time of: Row 500 meters 12 Deadlifts: body weight 15 Box jump, 24/20 inch box Post times to WODHOPPER!!!!
Weightlifting: Jerk 3×3 @ 85% Push press 3×3 @ 100% (of shoulder press) Overhead Squat 3×3 @ 85% (1 rep Snatch weight…just to be clear) WOD AMRAP in 12 minutes….. 4 Wall Climbs 8 Kettlebell Swings 70/55lb 12 Toes to bar Post Rounds to WODHOPPER!!!!
WEIGHTLIFTING Snatch 3×3 @85% Snatch Pull 3×3 @100% Front Squat 3×3 @ 75% (do not use your base#, go deep and pause at bottom) WOD 10 minute AMRAP of 20 Wall balls 30 double unders Post rounds to WODHOPPER!!
Open Gym at 9:30am, Bring a friend Partner WOD at 10:30. Please arrive early enough to get everyone signed in. RSVP helps everyone!