Saturday, July 15, 2017

 Barbell class

 15 min warm up on your own.  If you need more time, come early.

(15 min) FRONT SQUAT: 3, 2, 1, 1, 1, 1, 1

(15 min) Squat Snatch: work up to 75%x1, 80%x1, 85%x1 for 3 waves.

(10 min) Squat Clean and jerk: work up to 80%x1, 85%x1 for 2 waves.

(5 min) Front squat: 1, 1, 1, 1.

(After class) Sit ups using 25 lb plate behind head x 25 reps total.

 (From http://crossfitweightlifting.com)

 

 WOD

 3 person teams For time:

100 Clean(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

100 Box Jumps(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

100 Goblet Squats(Rx 53#/35#)(L1 44#/26#)(L2 35#/18#)(L3 26#/9#)

50 Wall Walk

3K row

 *All 3 people can be working at the same time

 *1 person must be rowing until the row is done

Posted on July 14, 2017 .