CROSSFIT
STRENGTH:
3-Position Power Snatch
Barbell load - 60% of 1RM Snatch
*A 5% increase from last week.
*Aim is not to simply move heavier loads, but to move them better than last week.
WOD:
In Teams of 2:
AMRAP in 12:00
8 Power Cleans 135/95
10 Ring Dips
12 Air Squats
14 Russian KBS 70/55
*Split Reps However
SWEATFEST
“Filthy Fifty”
For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Double Unders
CROSSFIT FOR SPORT
No class, next available class is Monday at 7:30pm.
CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.
Schedule:
Monday - Thursday
7:30 - 8:30pm
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