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Friday 160212

Family Day Monday Class Schedule:

11:00am-12:00pm
4:30pm-5:30pm


 

1) On 90s x 5:

2 position squat snatch

Notes: Position 1- pockets, Position 2- top of the knee. Stay between 60-75%. 

2) As many rounds as possible in 8mins of:

Advanced

3 handstand push-ups

3 Power snatch 115/75#

6 handstand push-ups

6 Power snatch 115/75#

9 handstand push-ups

9 Power snatch 115/75#

12 handstand push-ups

12 Power snatch 135/95#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the Snatch every round.

Intermediate

3 box supported handstand push-ups

3 hang power snatch

6 box supported handstand push-ups

6 hang power snatch 115/75#

9 box supported handstand push-ups

9 hang power snatch 115/75#

12 box supported handstand push-ups

12 hang power snatch 135/95#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the Snatch every round.

Baseline

3 Dumbbell press

3 Plate snatch 45/25#

6 Dumbbell press

6 Plate snatch 45/25#

9 Dumbbell press

9 Plate snatch 45/25#

12 Dumbbell press

12 Plate snatch 45/25#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the Snatch every round.

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Thursday 160211

1) 5 x 10 Goodmornings

2) As many rounds as possible in 12mins of:

20 Alternating dumbbell snatch

20 burpees

Notes: This workout is scored for total rounds + reps and Load on the dumbbell.

 

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Wednesday 160210

Come to the weightlifting Class if you can Tonight (Weds) at 6:30pm, it’s only $10. There will be no 6:30 CrossFit class tonight, there will be only the weightlifting class.

Register here: Wednesday Weightlifting with Trevor Britton 


 

5 rounds for time of:

Advanced

20 Toes to bar

30 Wall ball

50 Double unders

Intermediate

20 Medball weighted v-ups

30 Wall ball

25 Double unders

Baseline

20 sit-ups

30 air squats

50 single unders

*Attempting a double under every 10 reps

 

 

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