Monday, August 17th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Front Squat

10RM

Warmup Sets

10-8-5

Starting light and adding to the bar each set before reaching your working weight.

We've built squat stamina since return from Shelter In Place and will put it to the test today.
The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.
Focus on speed out of the bottom of the rep.
Take a moment when we need it at the top of the rep, but not too long to wear us down.
Keep our eyes slightly above the horizon to keep a mature squat position.

WOD:

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

GOAL: 5:00 - 12:00 CAP

This sprint style chipper workout combines three light barbell movements with a simple bodyweight movement.
The intended time range for this workout is between 5-12:00 minutes.
This is capped at 12 minutes (~2 minutes per station) to preserve the desired stimulus.
As we get further along in the workout, the difficulty of the barbell movement will increase.
For this reason, we're likely choosing our barbell weight off the squat snatch.
This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh.
All weights are intended to be on the lighter side today. If you typically modify the recommended weight today is 75/55.

AMRAP in 20:00

Row 500m/Run 400m

30 G2O w/plate

15 Box Jumps or Step Ups

DO MORE. BE MORE. GIVE MORE. LIVE MORE.