Wednesday, February 5, 2020

Good Evening!

Let’s get each of you signed up for MayDay Mania at comptracker.io.

This is a two day competition at 782 Athletics and CrossFit 782 over the May long weekend, which is May 16/17. There are divisions for icebreaker, scaled, Rx, and we will try to get a masters division together again this year!

We are looking at hosting 60 teams again this year so get yourself signed up as soon as possible.

As well next week we have our CrossFit 101 program starting at CrossFit 782, with a free trial class this Sunday at 11am. CrossFit 101 is a 4 week program that will start on Monday evening at 730pm.

Our next fundamentals program at 782 Athletics will start next Monday at 630pm with a free trial class on Saturday at 11am.

CrossFit - 6/12/330/430/530

Strength & Conditioning

‘Pair of Thieves’

30 minute AMRAP

15 T2B/Leg Raises/Knee Tucks

20 WBS

Rest 1 minute

15cal Row

20 DB Snatch (alternating)

Rest 1 minute

Two little sprint couplets built in here over a 30 minute time block.

The goal of the workout is to push the pace on each pair of movements and earn that minute of recovery before you get to go back at it again.

782 Comp Class - 630 + 730pm (CF782)

Olympic Lifting

2 Sets

Power Snatch + Hang Snatch + Snatch Balance

2 sets

Snatch + OHS

8 minutes to build to a heavy

Snatch

Conditioning

3 Rounds with a Partner

Split Reps as need be

10 Snatch (155/05) (115/75) (75/55)

10 Synchro Bar Facing Burpees

100’ Handstand Walk (50’ each)

10 Synchro Bar Facing Burpees

- Team 782