Wednesday, December 11, 2019

Hello Wednesday!

Let’s get in and get after it.

Make sure you sign up your name on the board for shinny and take your shoes if they are yours and put them back up in the shelf or take them home with you. They are going out on Friday!

No other big news around here, just keep getting in and getting fit!

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

Strength

Build up in weight for what you plan on using in the workout for your Power Snatch.

Conditioning

‘Blank Space’

5 Rounds, each round for time

Rest 3 minutes between rounds

10 Power Snatch (115/75) (75/55) (55/35)

10 Bar Facing Burpees

300m/250m Row or 800/600m Bike

35 minute Time Cap

We are looking to push the pace here right away. Choose a weight you can cycle fast, unbroken every single round and then jump on the rower and push the pace hard.

We can stagger start this with your partner or even a group of 3. If you taking more than 3 minutes a round scale the number of reps for each movement.

Stars 4 Life - 10am

Strength

4 Sets

4 Back Squats

8 DB Hang Power Clean & Jerks (4 per arm)

12 cal Row

Conditioning

10 minute AMRAP

5 Burpees

10 MB Situps

15 Squats

20 Lateral Hops

782 Kids - 330pm

Strength

Build up in weight for what you plan on using in the workout for your Power Snatch.

Conditioning

‘Blank Space’

3 Rounds, each round for time

Rest 3 minutes between rounds

10 Power Snatch

10 Bar Facing Burpees

300m/250m Row or 800/600m Bike

35 minute Time Cap

Skill Work

Pullups

Rope Climbs

Knee Tucks

We are looking to push the pace here right away. Choose a weight you can cycle fast, unbroken every single round and then jump on the rower and push the pace hard.

We can stagger start this with your partner or even a group of 3. If you taking more than 3 minutes a round scale the number of reps for each movement.

782 Competitive Class - 630-830

Strength

Build up in weight for what you plan on using in the workout for your Power Snatch.

Conditioning

‘Blank Space’

5 Rounds, each round for time

Rest 3 minutes between rounds

10 Power Snatch (115/75) (75/55) (55/35)

10 Bar Facing Burpees

300m/250m Row or 800/600m Bike

35 minute Time Cap

We are looking to push the pace here right away. Choose a weight you can cycle fast, unbroken every single round and then jump on the rower and push the pace hard.

We can stagger start this with your partner or even a group of 3. If you taking more than 3 minutes a round scale the number of reps for each movement.

Olympic Lifting

Heavy Clean & Jerk

Gymnastics

Ring MUs

- Team 782