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Blog Tuesday, 9.20.2016

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Tuesday, 9.20.2016

  • by rbwrv
  • September 20, 2016

Tuesday, 9.20.2016

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

Gymnastics meets at 6:30pm

NO CLASS SATURDAY DUE TO EARLY KICKOFF

Warm up:

400m Run

3Rounds

-10 PVC Pass Through

-6 Snatch Push Press (barbell)

-6 Overhead Squat (barbell)

-6 Good Mornings (Barbell)

Overhead/Squat/Wrist/Ankle mobility

Strength:

Hang Squat Snatch x2

-take 15 minutes to work to heavy/max  Hang Squat Snatch double.

WOD:

10 minute AMRAP

-6 Shoulder 2 Overhead (155/105)

-8 Pull ups

-10 Bar Facing Burpees

Accessory:

Weighted Back Extensions

-4×8

 

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