Wednesday, October 16, 2019

Good evening!

Let’s get it this Wednesday.

Remember that comp class starts at 630 and includes the class conditioning from 630 to 730 and then moves into your Olympics Lifting and Gymnastics at 730. A great chance for you to practice your lifts and get into some skill work on your bodyweight movements. This is at CrossFit 782.

Talk to your one of your coaches if you would like to get some gear!

We have shirts, hoodies, and zip ups in stock and then you can go online to get your toques, sweats, and crews ordered.

As well this Friday Rob Lantz and I are going to head to head in Open 20.2. There will be lots of other athletes around throwing down between Friday and Saturday so come on out and cheer on your fellow 782 members!

Athletics - 6/12/430/530

Aerobic Capacity

‘Breathe, Stretch, Shake’

0:00 - 10:00 minute mark

10 minute AMRAP

20 Jumping Lunges

15 American KBS

10 Pushups

10:00 - 20:00 minute mark

3 Rounds

400m Run

15 T2B/Leg Raises/Knee Tucks

20:00 - 30:00 minute mark

30-20-10 (24/16/8)

cal Row

WBS

With a running clock let’s get after it. We will send you off in two groups. One group at the 0 minute mark and the next group at the 10 minute mark so we do this in the order given above. After a warm up to get you through the movements we will get into the first AMRAP. Slow is steady and steady is fast on a workout like this.

On the second part go hard(ish) on the run and choose a number on the T2B you can do unbroken each round. Run should take under 2 minutes. Scale distance as necessary. Should be finished this second part before the 20 minute mark.

On the last part just hang on for dear life. Row steady and then get into those wall ball shots.

Stars 4 Life - 10am (CF782)

Strength & Skills

4 Rounds or Sets

4 Back Squats

4 Pullups/Ring Rows

8 MB Situps

Conditioning

12 min Partner AMRAP - alternate movements

150m Row

12 WBS

9 Pushups

6 Box Jump Overs orStep Overs

3 Burpees

782 Kids - 330pm

Aerobic Capacity - Breathe, Breathe, Breathe

0:00 - 5:00 minute mark

5 minute AMRAP

10 Jumping Lunges

8 Russian KBS

6 Pushups

5:00 - 15:00 minute mark

3 Rounds

200m Run

10 MB Situps

15:00 - 25:00 minute mark

12-9-6

cal Row

WBS

The first two parts we will do together and for the last part we will break you into two heats!

If we have time we will work on skills and games!

Competitive Class - 630 - 830pm (CF782)

  1. Class WOD

  2. Olympic LIfting

    1. 5 minute EMOM

      1. Snatch Pull + Snatch High Pull + Power Snatch

    2. 10 minutes to build

      1. TnG 2 rep Power Snatch

    3. 4 Rounds

      1. 3 Snatch Deadlift

  3. Death by Strict HSPU

    1. 1 strict HSPU/2 SHSPU/3 SHSPU… every minute

- Team 782

ber1010