Monday, 3.28.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Leonidas Barbell meets at 6:30pm

Don’t forget to log in 16.5 scores

Warm up:

2 Minutes of Jump Rope/Double Under Practice

Dynamic Movements/ PVC Warm up

Shoulder/Hip/Ankle (Snatch/Running) mobility

Strength/BBG:

Snatch

Take around 15 Minutes

-2×2 @ 70%

-2×2 @75%

-2×1 @80%

-2×1 @ 85%

Will be Maxing next week. Take time between sets, and do not move up if missing.

WOD:

-6x2oom Run

(1 minute rest between rounds)

10 burpee penalty +/-5 seconds between EACH round OR 20 seconds between fastest and slowest

Accessory:

-3×5  (each)   Single Leg KB Deadlift