8am Masters

For time with a partner:

– 1000m row

– 100 RKB swings

– 800m run (broken into 4x200s)

– 80 box step ups (knee height)

– 600m row

– 60 ring rows

– 400m run (broken into 2x200s)

– 40 DB/BB push press

– 200m row

– 20 V-ups

 

9am CrossFit

Every 10 min x 40 min (4 sets):

– 500m row

– 400m run

– 30/25 push-ups

– 20 RKB swings (heavy)

 

10am Barbell – Snatch

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60% (high, knee, floor)

 

B) E2MOM x 20 min (10 sets)

*Sets 1-2 = 3 reps @ 60-70%

*Sets 3-4 = 2 reps @ 70-80%

*Sets 5-6 = 1 rep @ 80-85%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

 

C) 3 sets:

– 20 hollow rocks

– 20 BB good mornings (lighter load, deep and fast)

 

11am Intro To CrossFit – Free for everyone! Bring a friend!