Barbell Class 12/29/2018

Score Type:: Not Scored

    15 min warm up on your own.  If you need more time, come early.                
(12 Min)    Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5                
(12 Min)    5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.                
(12 Min)    EMOM for 10 min (5 “working” sets):    Odd Minutes: 3 High Hang Squat Snatches            
                                                                                        Even Minutes: 3 Tall Box Jumps            
(After Class)    3 sets:     1 ring dip + 1 Knee Raise on Rings x 5 reps.            
                                            KB Side Bends x 20 each side. Slow and controlled.            
                                            Forearm plank x 30 seconds.            
    (From http://crossfitweightlifting.com)                
 
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CFBY 12/29/2018

Score Type:: Total Time

   3 Person Teams   For time:             
250 m     Row                
100    Wall Walk    (L1 Half Wall Walk)    (L2 4:1 Push ups)        
    Rest                
    *Switch every 250 m                

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AB 12/29/2018

Score Type:: Not Scored

5 Rounds    
1 Min    Moderate
30 Sec    Hard
2 Min    Moderate-2
30 Sec    Hard
2 Min    Rest

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Comments

Larry Judson 7 months, 4 weeks ago / Reply

Barbell Class 12/29/2018:
Notes: Rope Pulls, Singles

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