Wednesday, March 11, 2020

Let’s get it this Wednesday!

Hope everyone at CF782 is enjoying their new speaker!

This week we are leadingg up to the Age Group Online Qualifier for Mike and Anikha as well as friend of the gym, Colleen McQuaid. They will completing 6 workouts over the course the 4 days in hopes of qualifying for the CrossFit Games this summer.

We will be posting up a schedule of when they will be competing so you can all come out to watch.

CrossFit - 6/9/12/330/430/530/630

Strength

Back Squat - 15 minutes

Warmup Set

3-4 Sets

3 Back Squats

3 Strict Pullups

1 Set Max Effort Reps Back Squat

Same set up as Monday. A little heavier than last week, shooting to be in that 3-5 rep range.

Conditioning

‘Killing Time’

500/425m Row/Ski or 1.2/1K Row

40 WBS

30 DB/KB OH Walking Lunge Steps

20 Cleans (95/65) (75/55) (55/35) - squat

10 Bar MU’s or 20 C2B/Pullups/Ring Rows or 10 Strict Pullups

Stars 4 Life - 10am

4 Sets

3 Back Squats

6 Ring Rows

9cal Row

Conditioning

10 minute AMRAP

3 Burpees

6 Shuttle Runs

9 Squats

12 Situps

15 Lateral Hops

782 Comp Class - 630 + 730pm

Handstand Walking

Rope Climbs

Snatches

- Team 782