Thursday, December 5, 2019
G’day.
Big Congrats to Ellen O’Connor & Josh Beaton who became engaged on the weekend.
The whole 782 Family sends out their well wishes to you and are super excited for your future and the life you are creating together!
In the New Year we will be starting a CrossFit 101 program the second week of January, Monday, January 6th, that will run 4 days a week again and run for one month. We will be capping this class at 10 participants so we can get the proper coaching and instruction to these members.
We have had a few graduates recently from our 101 program and they are starting to trickle into our regular classes to welcome them with open arms and push them forward together!
CrossFit - 430/530/630
Olympic Lifting Barbell Cycling & Handstand Capacity
E2MOM x 5 Rounds (10 minutes)
30 seconds Max Effort Hang Power Snatch (115/75) (95/65) (75/55)
30 seconds Rest
30 seconds Handstand Walk Practice/Handstand Hold/Wall Walk Hold
30 seconds Rest
After the warm up we will get you upside down and on a barbell to get you practicing some barbell cycling and then your best progression of the handstand walk.
Conditioning
12 minute AMRAP
2 Wall Walks
8 KB Hang Power Snatch (4 per arm)
12 V-Snaps
16 Jumping Lunges (alternating, 8 per leg)
After some practice the barbell and getting upside down we will get you right to work getting in some conditioning.
Practice to your best height on the wall walks and then from there work on a relatively unique skill with the KB snatches and stay steady through the v-snaps and jumping lunges.
Skill Work
5 minute Rope Climb Practice
Use this time to work on your legless rope climbs or your strict pullups or learn the technique to put your feet in the rope to help you climb to the ceiling.
782 PrimeTimers - 10am (CF782)
3 Sets for Strength
5 Barbell Deadlifts
7 Ring Rows
9 Pushups
Conditioning
10 minute AMRAP
10cal Row
10 Squats
10 DB Snatch
Balance
3 Sets
30 second Hold on the left Leg
30 second Hold on the Right Leg
30 second Plank
782 Adaptive - 11am (CF782)
30 minute AMRAP
6 Box Dips
12 DB Clean & Jerks (6 per arm)
18 Shuttle Wheels
24 WBS
30cal Row
After the storm on Tuesday we hope to see you back in here on Thursday!
782 Teens - 330pm (CF782)
Olympic Lifting Barbell Cycling & Handstand Capacity
E2MOM x 5 Rounds (10 minutes)
30 seconds Max Effort Hang Power Snatch (115/75) (95/65) (75/55)
30 seconds Rest
30 seconds Handstand Walk Practice/Handstand Hold/Wall Walk Hold
30 seconds Rest
After the warm up we will get you upside down and on a barbell to get you practicing some barbell cycling and then your best progression of the handstand walk.
Conditioning
12 minute AMRAP
2 Wall Walks
8 KB Hang Power Snatch (4 per arm)
12 V-Snaps
16 Jumping Lunges (alternating, 8 per leg)
After some practice the barbell and getting upside down we will get you right to work getting in some conditioning.
Practice to your best height on the wall walks and then from there work on a relatively unique skill with the KB snatches and stay steady through the v-snaps and jumping lunges.
Skill Work
5 minute Rope Climb Practice
Use this time to work on your legless rope climbs or your strict pullups or learn the technique to put your feet in the rope to help you climb to the ceiling.
- Team 782