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Blog Monday, 10.19.2015


Monday, 10.19.2015

  • by rbwrv
  • October 19, 2015

Monday 10.19.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm, 6:30pm

Gymnastics: 6:30am

Leonidas Barbell Club meets @ 7:30pm (*club members only) 


400m Run

Dynamic Movements

Shoulder/Ankle/Hip Mobility


20 minutes to establish a 1RM Snatch

*To find a 1RM, it is best to take only 3-4 heavy attempts. If you have a previous PR, you may start your 1st attempt there or maybe a little below. Your 1st attempt should be something you know you can hit but is heavy. Your 2nd attempt may be a previous PR or a little heavier. The 3rd & 4th attempts should be based on the success and  how your previous attempts felt.


3min AMRAP-


*1 min Rest

4min AMRAP-

Row for Calories

*1 min Rest

5min AMRAP-


5 Pull-ups

10 Push-ups

15 Air Squats


Mobilize your Shoulders, Quads & Hamstrings