20 min to establish a low bar back squat 3RM
then…
“Karen”
– 150 wallballs for time (20/15)
Author: Ryan Savard
Satisfy My Soul Jah
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)
Labor Day Weekend Schedule
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).
7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
*If you can’t hold onto the bar long enough to complete the complex (grip problems) lower the weight
then…
For time:
– Run 400m
– 40 HR Pushups
– 30(steps) Single Arm KB OH Walking Lunges, 15l/15r (53/35)
– 20 Power Cleans (115/75)
– 30 HR Pushups
– 20(steps) Single Arm KB OH Walking Lunges
– 10 Power Cleans
– Run 400m
Rolling With Heat
Video: Kendall and Fernando showing how the snatch complex from Friday is done. Good job guys!
ALL NEW ELEMENTS CLASS starting TONIGHT, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot ASAP. Spaces are limited and there are only 2 spots left!
Picture: Robin from the masters class deadlifting an axle. How badass is this? Functional fitness at its best.
