4 rounds for total reps of:
In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
then…
After-party of u-pick:
– 3 rounds of ME L-sits
– 3 sets of ME L-strict pull-ups
– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)
Today we end our current cycle of Low Bar Back Squats. I can’t wait to see how everyone has improved. Please try your best to make it to class today. Oh and you have to do Karen… tough nuts.
Please remember to email in your results from the Paleo Challenge to Mason. This is the last few days of the challenge. Hold strong!
20 min to establish a low bar back squat 3RM
then…
“Karen”
– 150 wallballs for time (20/15)
Labor Day Weekend Schedule
Saturday: Free CrossFit workout at 10am. Masters (ages 45+) at 9am.
Sunday: NO Sunday Suckday
Monday: Gym open from 10-12pm. There will be a WOD and technique work on the board.
Tuesday: Back squat max day, don’t miss!
——————–
Happy Labor Day Weekend! Stay safe!
4X5 Front Squats (3 second pause on the 1st & 5th rep) – rest 2 min.
then…
5 rounds for total reps-
1:30 min AMRAP of:
– 10 Over the Box Jumps (24/20)
– 10 KBS (72/53)
– 5 Over the Box Jumps
– 5 Thrusters (115/75)
*Rest 1:00 after each round.
Build up to a heavy snatch single in 15 min (full squat and technically sound).
then…
EMOM perform 1 snatch at 75% of above single.
then…
Partner Ab-wheel (15/10)
Remember to send in last week’s 30 Day Challenge results to Mason. We are in the final phase of the challenge. Let’s finish strong!
Labor Day Weekend Schedule: We will NOT have classes this coming Monday nor will there be a Sunday Suckday. Instead, the gym will be open from 10-12pm on Monday. There will be a workout on the board along with a list of things to work on. There will be a Saturday morning class, too.
1a) 3X8 Weighted Strict Pull-ups
1b) 3×8 Good Mornings (heavy)
then…
13 minute AMRAP of:
– 50 Double-Unders
– 7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).