Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
STRENGTH:
Front Squats
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
*Rest 2 Minutes Between Sets
NOTES:
- Climbing 3% over last week in this Front Squat piece.
- These sets are designed to be completed unbroken, so adjust percentages as needed based on feel.
WOD:
21-15-9:
Toes to Bar
Hang Power Snatches 75/55
Directly Into…
9-15-21:
Calorie Row
Overhead Squats 75/55
Directly Into…
21-15-9:
Box Jump Overs 24/20
Hang Squat Snatches 75/55
GOAL: 15-25:00 (25:00 CAP)
SWEATFEST
For Time:
800m Run
30 Alternating DB Power Snatches
30 Burpee Box Jumps
400m Row
20 Alternating DB Power Snatches
20 Burpee Box Jumps
200m Row
10 Alternating DB Power Snatches
10 Burpee Box Jumps
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
