Thursday, August 8, 2019

Thirsty Thursday!

Let’s get in and get at it.

Hope everyone is having a fantastic week.

This week try and find 30 minutes one day for yourself just to sit and relax and be by yourself. You can read, write, meditate, or do whatever works for you to just be by yourself.

This weekend we have class at 8/9/10/11 and then at 12 we have a free intro for anyone interested in checking out 782!

CrossFit - 6/9/12/430/530/630

Strength & Conditioning

2 Rounds

30 Goblet Squats

50m Farmers Carry (2 lengths of the building)

30 American KBS

50m Farmers Carry

Cash Out - 3K or 1 mile Run

After you finish the 2 rounds we want you to take off on your run. If you have not completed the 2 rounds by the 12 minute mark you can leave for the run and finish the rest when you are back. For the run 3K is to the Belvedere Lights and back and the 1 mile mark is just past the Warburton sign.

PrimeTimers - 10am

Strength

Back Squats x 4reps x 4sets

We want you moving a bit of weight here to build up that strength. Move well and efficiently above all else.

DB Hang Clean & Jerks x 3 per arm x 4sets

We will review this movement and get you working with a bit of weight. Focus on your balance here too.

Conditioning

12min AMRAP

100m Run

3 Burpees

6 DB Clean & Jerks (3 per arm)

9 Squats

Adaptive @ 782 - 11am

Strength & Conditioning

30min AMRAP

1000m Row

20 Shuttle Wheels

10cal Bike

20cal Ski

Get through this one time for sure and then get back on the rower and pull away and see where you end up. Some full on grunt work.

- Team 782