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Blog Monday, 6.13.2016

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Monday, 6.13.2016

  • by rbwrv
  • June 13, 2016

Monday, 6.13.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

400m Run

PVC Dynamic Warm up

Front rack/ Squat/ Overhead Mobility

WOD:

10 Minute AMRAP

-10 Power Snatch  RX(95/65)   SX (65/45)

-10 Box Jump Over  RX(24/20)  SX (Step Over)

-25 Calorie Row

REST 4 MINUTES

8 Minute AMRAP

-8 Bar Facing Burpees

-8 Front Squats RX(135/95)  SX (95/65)

REST 4 MINUTES

6 Minute AMRAP

-5 Chest 2 Bar Pull up     SX (Jumping Pull Up)

-10 Toes 2 Bar      SX (Straight Leg Sit Ups)

-15 Wall Ball   RX(20/14)   SX ( 14/10)

Accessory: 

Foam Roll and Mobilize

 

These 3 AMRAPs are based off the competition in a few weeks. If you are competing as a team, RX if possible. If you are doing Scaled at the competition, Scale the Wod today. 

If your partner is in the same class as you, try doing the last AMRAP as a team, alternating movements as you would in the competition. 

 

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