Monday February 20, 2017

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CLASS SCHEDULE UPDATE:

DUE TO THE CROSSFIT GAMES OPEN, FOR THE NEXT 5 WEEKS, THE SATURDAY CLASS SCHEDULE WILL BE AS FOLLOWS:

8am Regular CrossFit Class

9am CROSSFIT GAMES OPEN WODS

     **These will be run in heats.  Depending on what the workout is (announced on Thursday nights), these will vary in duration.  Please be prepared to stay for at least 90 minutes.  And please take the judges course in order to help allow for more people per heat.  Can’t wait for the excitement!

10am Regular CrossFit Class: CANCELLED

 

Strength Session:

Deadlift

5 x 75%, 3 x 85%, 1 x 95%

**Do some warm-up sets and then do the work above.  In between sets, hold a 1 minute plank.

 

Level 2 WOD:

AMRAP in 9 minutes:

2 Pistols (L+R=2)

2 Hang Power Snatch (95,65)

4,4,6,6,8,8,10,10…….. Continue to add two reps to each exercise until the AMRAP is complete.  Your score will be a total number of reps completed.

REST 3 MINUTES and THEN….

Run 1 mile for time

**This will be a separate time on the whiteboard

 

Level 1 WOD:

AMRAP in 9 minutes:

2 Jumping Squats

2 Hang Power Snatch (75,55)

4,4,6,6,8,8,10,10…….. Continue to add two reps to each exercise until the AMRAP is complete.  Your score will be a total number of reps completed.

REST 3 MINUTES and THEN….

Run 1 mile for time

**This will be a separate time on the whiteboard

Level 2 MODS:

MOD 1: One leg squats (full depth, but free leg tucked behind the standing leg)

MOD 2: Pistols to a box or plates (choose the lowest height you can and still execute the movement)

 

Level 1 MODs:

MOD 1: Air Squats, HPS (45,35)