Monday, 1.23.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
OPEN GYM: 6:30pm
FULL CLASS SCHEDULE STARTS THIS WEEK
Warm up:
400m Run
Dynamic Warm up
Mobility:
Overhead
Ankle
Hip
Strength:
5 Minute EMOM
-5 Power Snatch (95/65) SX (65/45)
rest 1 Minute
-4 Minute EMOM
-5 Power Snatch (115/75) SX (75/55)
Rest 1 Minute
-3 Minute EMOM
-5 Power Snatch (135/95) SX (95/65)
The idea is to touch and go as long as possible.
WOD:
10 Min AMRAP
-30 Double Unders
-20 Wall Ball (20/14)
-10 Burpees
Accessory:
Weighted Sit ups
-3×10
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