General Warm-up #2 Then…, 50 Burpees For Time—> 3 Min Cap Then…, Snatch Warm-up Then…, EMOM x 10 2-Position Snatch (Floor/Abv) Build to 80% AQAP Then…, Workout 12.4 Complete as many rounds and reps possible in 12 min of: 150 Wall Balls, 20/14# 90 Double-Under 30 Muscle Ups** **Scaled: For every one…
General Warm-up #1 Then…, Clean Warm-up Then…, EMOM x 10 3-Position (Based On Clean) Pwr Clean (Floor/Blw Kn/Cycle Abv) – Work btw 70% & 80% Then…, 12 Min Cap Front Squat – 75% x 6r; 80% x 4r x 4s Then…, Positional Awareness Drill Split Jerk Bhd Barbell Press – 3 x 5 Then…, JWTH…
General Warm-up #1 Then…, 15 Min Cap Back Squat – 85% x 5r x 4s Then…, Workout 11.5 AMRAP in 20 Min Of: 5 Power Cleans (145/100#) 10 Toes to bar 15 Wall balls (20/14#)
Patti: A Journey Toward Wellness General Warm-up #2 Then…, 15 Min Cap (Bounce) Front Squat – 75% Build to 85% x 4r x 6s Ex. Set 1: 75% Set 2: 77% Set 3: 80% Set 4: 83% Set 5: 85% Set 6: 85% Then…, Snatch Warm-up Then…, AMRAP…
General Warm-up #2 Then…, 5 Min Cap Split Jerk Position Then…, EMOM x 10 Min ODD: Split Jerk (Floor) – 75% x 5 Then…, JWQH EMOM x 10 Min A1>Hang Pwr Clean – 75% (Of Clean) x 3-5reps A2>Front Rack Marching Soldiers (20 Total)…
Upcoming CFG Events and News This Week: Schedule Changes: Wednesday 8:30 Bootcamp class (No CrossFit) Friday 8:30PM CrossFit Class added to the Schedule General Warm-up #1 Then…, 12 Min Cap Bench Press – 75% x 10r; 85% x 5r x 3s Then…, EMOM x 20 Min ODD: 10 Pull-ups EVEN: 20 Push-ups ODD: 10…
85kg Warm Up Area Snatches General Warm-up #2 Then…, Snatch Warm-up Then…, 1 Snatch EOM for 20 Min Build to 80% AQAP Then…, Workout 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75/55#) Then…, …
General Warm-up #1 Then…, Clean Warm-up Then…, 15 Min Cap 2-Position Clean (Floor/Blw Kn) – 65% x 2sets; 70% x 2sets; 75% x 2sets; 80% x 1set Then…, 12 Min Cap Back Squat – 75% x 6r; 80% x 4r x 4s Then…, JWTH EMOM x 12 Min A1>10 Pistols (Total) …
Saturday Schedule Worlds Best Boot Camp: 8:00a CrossFit Classes:9a and 10am Kids Class: 11:30am Teens Class: 12:30pm Teams Of Two “100s” KBS, 53/35# (Hold 35/25# OH)** Burpees (Hold Push-up Position) Wall Balls, 20/14# (Hold Handstand) **If holding partner stops then the working partner must do so as well.
