Monday, January 27, 2020

Let’s Go Monday!

Reminder to get signed up on comptracker.io for the SnowDown ThrowDown this weekend.

This is a fundraiser we host every year that will fun Saturday afternoon from 2pm to 5pm. We also have our MayDay Mania released on comptracker.io as well and this will be our 5th year hosting our comp during the May long weekend. See you all there!

Hope you all enjoyed the weekend are looking forward to starting a new week off leading us into the month of February.

Great weekend across the bridge at the Blizzard Beatdown. Lots to recap over the next few days!

CrossFit - 6/12/430/530

Olympic Lifting Technique & Pullup Strength

8 minute E2MOM (4 Rounds)

Power Clean + Hang Power Clean

3 Strict C2B/Pullups/Banded/Partner

Take this time to work a bit of power on our Olympic Lifts and then build some pullup strength to be safe and functional long term.

This week we will squat and press tomorrow and then bench and deadlift on Friday for our strength work.

Conditioning

‘Felix the Cat’

18 minute Partner AMRAP

30 Lateral Burpees over the Bar

30 C2B/Pullups/Ring Rows

30 Power Cleans (135/95) (95/65) (75/55)

Partner A is chipping away at this AMRAP, while their partner is completing 10/8 cals on the rower/bike or 20 air squats.

Partner A will start working their way through the burpees, while partner B is on the rower or machine getting to their calories and then they will switch and partner A will take off where partner B finished.

782 PrimeTimers - 10am (CF782)

Skill & Strength & Balance

Make sure you walk safe on the ice like a penguin!!

3 Rounds

5 Double DB Squats

10 Step Ups

50’ Lunge

Conditioning

12 minute AMRAP

200m Row

15 MB Slams

10 Squats

5 Burpees

782 Kids - 330pm

Olympic Lifting Skills

Let’s look at the following movements:

Hang Power Clean

Rowing

Skipping

Conditioning

‘Felix the Cat’

5 minute AMRAP x 2 - 10 minute Skill work between AMRAPs

5 Ring Rows/Pullups

5 DB Clean & Jerks (per arm)

5 Burpees

782 Fundamentals - 630pm

This week you will start completing the class workouts as they are prescribed as you have all the movements down and we want to give you a taste of what you are getting into next week!

Olympic Lifting Technique

8 minute E2MOM (4 Rounds)

Power Clean + Hang Power Clean

3 Strict C2B/Pullups/Banded/Partner

Take this time to work a bit of power on our Olympic Lifts and then build some pullup strength to be safe and functional long term.

This week we will squat and press tomorrow and then bench and deadlift on Friday for our strength work.

Conditioning

‘Felix the Cat’

18 minute Partner AMRAP

30 Lateral Burpees over the Bar

30 C2B/Pullups/Ring Rows

30 Power Cleans (135/95) (95/65) (75/55)

Partner A is chipping away at this AMRAP, while their partner is completing 10/8 cals on the rower/ski erg/bike or 20 air squats.

Partner A will start working their way through the burpees, while partner B is on the rower or machine getting to their calories and then they will switch and partner A will take off where partner B finished.

- Team 782