Saturday, November 30, 2019

Good Saturday to you all!

Remember that we have classes at 8/10/11 on Saturday with CrossFit 101 at 9am. There will be an Olympic Lifting and Gymnastics class as well at 12 following the class at 11. This is all at CrossFit 782. We also will be having our Special Olympics class at 2pm at CrossFit 782 starting this Saturday.

At 782 Athletics we will have class at 10am and then a trial class for anyone interested at 12pm!

At CrossFit 782 there will be a trial class at 11am on Sunday!

We also have YOUTH HOODIES added to the 782 store. We will be putting this order in next week on Thursday so get your orders in so they come in before Christmas!

Christmas Party, That 70’s Show Edition, on Saturday December 21st at 830pm at Marc’s Lounge. The night before, the 20th, we will be renting the ice like last year and getting everyone out for some shinny!

We have a fun little repeat work on the docs for tomorrow. Let’s get it.

Athletics - 10am

Strength

Devil’s Press Practice x 2-3 reps x 2 sets

HSPU Practice x 6 reps x 2 sets (either work strict here or cycle speed)

During this 10 minute block after the warmup cycle through the Devil’s Press, the HSPU, and your WBS/Rowing before we get into the workout.

Repeat Conditioning

‘Deviled Eggs with Bacon’

16min AMRAP

8 Devil’s Presses (50/35) (35)/20)

12 HSPU/Box Pushups/Pushups

16 WBS

20cal Row/Bike/Ski/Burpees

Something a little spicy here. Choose weights/numbers where you can keep moving through your reps. This is a repeat workout so if you know your scores from Saturday, September 7, take them with you so you can have a score to go after. Track your scores again today as we will be testing this one out again sometime in the new year!

We will use the first 10 minutes after the warm up to get set up for the workout and test out the Devil’s Presses, which may be done for the first time for a lot of people. Work on finding a steady pace through this workout. We will probably do a bit of a stagger start with a larger group.

Comp Class - 12pm - 130pm (CF782)

Olympic Lifting Technique

EMOM x 3 Rounds (6 Minutes)

0: High Hang Snatch + Hang Snatch + Below the Knee Snatch

1: Snatch Balance + 2 Overhead Squats

E2MOM x 5 Rounds (10 minutes)

Hang Snatch + Below the Knee Snatch + Snatch

Barbell Cycling

90 seconds on - 90 seconds off x 3 Rounds (9 minutes)

Max Effort Power Snatch (135/95) (115/75) (95/65)

Gymnastics Capacity

3 Rounds

E5MOM x 3 Rounds (15 minutes)

2 minutes Max Effort T2B

100’ Handstand Walk

- Team 782