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