Monday 1.28

Monday 1.28

MONDAY

CrossFit
Strength: Front Squat
3-3-3-3. all heavy, then 1-1-1 with 3s pause in bottom, all heavy

WOD: 10m AMRAP
Buy in: 30 Clean and Jerk 115/75
then AMRAP with rest of time:
7 Overhead Squat
10 Lateral Burpees Over Bar

S: 20 CnJ, 75/55
L1: 95/65
Rx+: 135/95


Sweat
Core: 10m AMRAP
10 Situps
20 Russian Twists
– EMOM including start perform 8 Jumping Pull-ups

Conditioning: For Time
60 KB Swing, eye high, 53/35
then 4 Rounds
10 Burpees
10 KB Goblet Squat
then 60 Hollow Rocks


The Program

1. Strength and WOD

2. Snatch
a: E 90s x 6 sets : 1 Power Snatch + 1 Squat Snatch
then
b: EMOM 6m : 1 Squat Snatch + 1 Overhead Squat

3. E 3m for 15m
4 Thrusters, KB in each hand
4 Lunges, KB @ sides
4 Dbl KB CnJ
4 Dbl KB Hang Snatch
30 Double Unders

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

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