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Blog Monday, 1.30.2017

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Monday, 1.30.2017

  • by rbwrv
  • January 30, 2017

Monday, 1.30.2017

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

Open Gym: 6:30pm

Warm up:

400m Run

3 Rounds

-8 Wall Balls

-8 Pull up

Mobility:

Overhead

Front Rack

Hip

Strength:

6 Minute EMOM

-(min 1-3) 5 Power Snatch 115/75   SX-75/55

-(min 4-6) 5 Power Snatch 135/95   SX-95/65

REST 2 minutes

6 Minute EMOM

-(min 1-3) 5 Power Clean 135/95   SX-95/65

-(min 4-6) 5 Power Clean 155/105  SX-115/75

WOD:

3×5 Minute AMRAP of Thrusters and Burpees

(1) 5 Minute AMRAP

-5 Thrusters (95/65)

-5 Burpee Box Jumps

Rest 1 Minute

(2) 5 Minute AMRAP

-5 Thrusters (95/65)

-5 Bar Facing Burpees

Rest 1 Minute

(3) 5 Minute AMRAP

-5 Thrusters (95/65)

-5 Burpees

Each AMRAP will start where previous AMRAP ended

Accessory:

Bulgarian Split Squats

-4×5 Each Leg

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