A1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec
A2) Weighted pull-ups 2-3 x4; rest 1:30-2 min
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
(heavier than last week)
+
8 min amrap @ 85-90%:
– 30 DUs
– 4 burpee box jumps 24/20″
– 5 S2OH (95/65)
– 6 DB snatches alternating (70/53, 53/35, 44/25)
A. Power Clean cluster 1.1.1 rest 10 sec/3 min
+
3 sets 95-100%:
– 40 DU
– 15 KBS (heavy and challenging)
– 20 no push up burpee box jumps (20/16”) AFAP
– 15 KBS (heavy and challenging)
– 200 m run
rest 6-7 mins exactly repeat 3x’s
– above parallel catch in PC
– go for it on sets record times
– fast turnover for all movements
– finish hard on run
This Saturday, and every Saturday from here on out, the 10am class will be a member’s only class. The programming will be be the same as any other classes during the week.
New to CrossFit? Want to try us out? Join us next Saturday, 1/18, at 11am for our Intro to CrossFit class.
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Join us at the Truck Yard on lower Greenville Ave this Sunday afternoon at 2pm for some drinks and eats. The weather is supposed to be 70 degrees and sunny! Come meet other EDCFers and have an all around awesome time.
A) HB Back Squat; 4, 4, 4; rest 2-3 min
+
3 sets:
– 10 RDL @2010 (tough)
– 90 sec row @ 90%
rest 2 min
+
3 sets:
– 10 DB push press (tough)
– 400 m run @ 90%
rest 2 min
A) Split Jerk x 2-3 (70%) – re-rack to shoulder – 8 sets; rest 60-90 sec
B) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2-3 min
C) 400m farmers carry for time (70/53, 53/35, 44/25)
Regular vs. FREE Saturdays
Starting this coming Saturday (1/11), the 10am class will be for members only. This class will now fit in with our normal programming. Come ready to train!
New to CrossFit? Looking to try us out? On the first and third Saturdays of every month we will be holding a special Intro to CrossFit class at 11am. This will occur after the 10am members class.
5 min AMRAP @ 80-90%:
– 8 RKB swings (heavy)
– 7 no push-up burpee box jumps 20/16”
– 6 toes 2 bar
– 5 goblet squats
3 min rest
5 min AMRAP @ 80-90%:
– Row for meters
3 min rest
5 min AMRAP @ 80-90%:
– 8 thrusters (95/65)
– 10 sit-ups
– 30 double unders
3 min rest
5 min AMRAP @ 80-90%
– Airdyne for cal
A1) Strict Press @21X1; 8-6-4-2; rest 90 sec
A2) Wtd chin up @31X1; 2-2-1-1; rest 90 sec
– or negative pull-ups; 4 sec down; 5-5-4-4 reps
B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min
+
2 rounds at 90+%:
– 20 wallballs (20/15)
– 20 alt. DB snatches (50-70/20-40)
– 20 burpees
*rest 4-5 minutes
– go in the reverse order on the second round and compare times