Saturday, December 7, 2019
Saturday!
Reminder that on Saturdays at CF782 we have class at 8/9/10/11 and then following the 11am class we roll right into our comp class until 1/130. We have our Special Olympics class now at 2pm at CF782.
At 782ATH we have class at 10am and then 11am we have a fundamentals class for anyone looking to sign up right away and then a trial class at 12 for anyone new and looking to get started with 782.
On Sunday class at 10 as usual at CF782.
Hope everyone is having a great end to the week and looking forward to getting the Holiday Season started this weekend as I am sure lots of people will be out and about!
CrossFit - 10
Skill Work
3 Rounds to Warmup for Conditioning
2-4 Pullup Progressions
4 DB Snatch/4 DB Step Ups
30 seconds Skipping Practice
After our general warmup we want you to work through a few of your pullup progressions getting set up for the workout. Start with some strict pullups wherever you are in your journey and build towards what you plan on doing in the workout.
Conditioning
‘Hang Tight’
2 Rounds For Time
100 DU’s/250 SU’s/90 seconds purposeful practice
30 DB Snatch
50cal Row
30 DB Step Ups
10 Bar MU’s/10 Strict Pullups/20 C2B or Pullups or Ring Rows
24 minute Cap
We will stagger this out to keep you moving from movement to movement. Slow is steady and steady is fast on this type of workout where you want to stay consistent so you can manage your work on the bar.
Competitors’ Class - 11am to 1pm (CF782)
3 Rounds to Warmup for Conditioning
2-4 Pullup Progressions
4 DB Snatch/4 DB Step Ups
30 seconds Skipping Practice
After our general warmup we want you to work through a few of your pullup progressions getting set up for the workout. Start with some strict pullups wherever you are in your journey and build towards what you plan on doing in the workout.
Conditioning
‘Hang Tight’
2 Rounds For Time
100 DU’s/250 SU’s/90 seconds purposeful practice
30 DB Snatch
50cal Row
30 DB Step Ups
10 Bar MU’s/10 Strict Pullups/20 C2B or Pullups or Ring Rows
24 minute Cap
We will stagger this out to keep you moving from movement to movement. Slow is steady and steady is fast on this type of workout where you want to stay consistent so you can manage your work on the bar.
Olympic Lifting
EMOM x 5
Muscle Snatch + Hang Muscle Snatch + 2 Behind the Neck Push Press
E2MOM x 3
High Hang Power Snatch + Hang Power Snatch + Below the Knee Power Snatch
6 minutes to build to a heavy
Power Snatch
3 Sets
3 Snatch Pulls @ 110% of last rep
Gymnastics
4 Sets for Capacity
15 C2B
50’ Handstand Walk Obstacle Course
- Team 782