Thursday, November 21, 2019
Hello all!
Couple of announcements here ladies and gentlemen.
At 782 Athletics we will now be offering classes on Thursday evenings at 430 and 530.
This is open to all 782 members. Check this place if you are ever across the bridge!
Going into the weekend we will be doing training at 12pm on Saturdays from now on with a focus on gymnastics and Olympic Lifting.
On Sundays at 11am we will have our intro class at CrossFit 782 and on Saturdays at 12 we will have our intro class at 782 Athletics.
Athletics - 430/530
Barbell Conditioning
‘Snakes & Ladders’
6 minute Ascending Ladder
2,4,6,8…
Hang Clean (115/75) (95/65) (75/55)
S2OH
Bar Facing Burpee
Rest 3 minutes
6 minute Descending Ladder
For the descending ladder start at what you finished with and work your way down.
For example if you finished 3 bar facing burpees in the round of 10 you would complete the 3 burpees and then the 10 S2OH and 10 hang cleans and then 8 bar facing burpees and 8 S2OH and 8 Hang Cleans and all the way down to 2/2/2.
We will take the first 7-8 minutes after the warm up to get up to your working weight for this workout.
Gymnastics Core Strength
9 minute EMOM (3 Rounds)
0: 15 V-Snaps
1: 5 Shoot Throughs
2: 10-20 second L-Sit in a Ring Dip Support Position
782 PrimeTimers - 10am (CF 782)
Strength & Balance
4 Sets
10 Controlled Goblet Squats
30 sec hold each foot
50’ Walking Lunge
Conditioning
10 minute AMRAP
20cal Row
10 Situps
5 Burpees
782 Adaptive - 11am (CF782)
27 minute AMRAP
9cal Bike
18 Shuttle Wheels
27cal Ski
36cal Row
Let us get in and get some cardio!
782 Teens - 330pm (CF782)
‘Snakes & Ladders’
6 minute Ascending Ladder
2,4,6,8…
Hang Clean (115/75) (95/65) (75/55)
S2OH
Bar Facing Burpee
Rest 3 minutes
6 minute Descending Ladder
For the descending ladder start at what you finished with and work your way down.
For example if you finished 3 bar facing burpees in the round of 10 you would complete the 3 burpees and then the 10 S2OH and 10 hang cleans and then 8 bar facing burpees and 8 S2OH and 8 Hang Cleans and all the way down to 2/2/2.
We will take the first 7-8 minutes after the warm up to get up to your working weight for this workout.
Gymnastics Core Strength
9 minute EMOM (3 Rounds)
0: 15 V-Snaps
1: 5 Shoot Throughs
2: 10-20 second L-Sit in a Ring Dip Support Position
782 CrossFit 101 - 730pm (CF782)
‘Snakes & Ladders’
6 minute Ascending Ladder
2,4,6,8…
Hang Clean (115/75) (95/65) (75/55)
S2OH
Bar Facing Burpee
Rest 3 minutes
6 minute Descending Ladder
For the descending ladder start at what you finished with and work your way down.
For example if you finished 3 bar facing burpees in the round of 10 you would complete the 3 burpees and then the 10 S2OH and 10 hang cleans and then 8 bar facing burpees and 8 S2OH and 8 Hang Cleans and all the way down to 2/2/2.
We will take the first 7-8 minutes after the warm up to get up to your working weight for this workout.
Gymnastics Core Strength
9 minute EMOM (3 Rounds)
0: 15 V-Snaps
1: 5 Shoot Throughs
2: 10-20 second L-Sit in a Ring Dip Support Position
- Team 782