Wednesday, March 4, 2020

Wednesday, Let’s Go!

Hope you are all enjoying your week and we will see you soon.

CrossFit.- 6/12/430/530

Strength Train

Back on the ol’ strength train with our squats.

Back Squats - 15 minutes to hit the following sets:

5 Warmup Back Squats

5 Back Squats

5 Back Squats

5 Back Squats

ME Reps Back Squats

For example I would hit 45, 135, 185, and 225 for my first 4 sets and then I would hit about 5-10lbs more (265lbs) than what I hit for my 10 rep back squat two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

Conditioning

‘Slip N’ Slide’

100 DU’s/150 SU’s/6Stre0 seconds DU practice

20 Thrusters (115/75lbs) (95/65lbs) (75/55lbs)

30 T2B/Leg Raises/Knee Tucks

40 Burpees

500/425m Row

After our back squats we want you to work and you will. One time through this to have a bit of fun.

782 Kids - 330pm

Skills

Rope Climbs

Knee Tucks

Handstands

Skipping

Game

Coaches Choice

Conditioning

3 minute AMRAP x 3 - Skill Work in between

20 Skips

10 DB Squats

8 Knee Tucks

6 Burpees

782 Comp Class - 630 + 730pm (CF782)

Olympic Lifting

E2MOM x 3 Rounds

Muscle Snatch + Hang Power Snatch + Snatch Balance + OHS

A little complex here to get warmed up for our snatch

E2MOM x 3 Rounds

Power Snatch + OHS

8 minutes to build to a heavy Power Snatch

Gymnastics & Lifting Conditioning

‘Slow & Go’

8 Rounds with a partner - alternate rounds (4 rounds each)

5 Power Snatch (185/125)

10 Bar Facing Burpees

50/25’ Handstand Walk

- Team 782