Snatch Complex: 4 sets. 2 Snatch High Pull 2 Slow Pull Power Snatch (3sec pull to knee) 2 Power Snatch or Muscle Sn Then…, AMRAP In 30:00 20 Cal Row/Ski/bike 10 Hang Pwr S – 75/55# 10 Burpee Over Bar 10 Box Step Ups, 30/24” Run 400. 11am Recovery WOD 10min ROMWOD 2min HALF SADDLE…
In Teams of 2: 2 Rounds: 800m Run 800m Row immediately into: 50 reps complex= 1 Power Clean + 1 Lunge each leg + 1 Push Press. 115/75 *RX+ is 135/95 Immediately into.. 75 wall balls 50 cal bike 75 DB snatch 50/35
General Warm-up Then, 16min. EMOM: Min. 1) Max DB Split Squats (right leg)35/20 Min. 2) Max Russian KB Swings 53/36 – 108/88 anyone? Min. 3) Max DB Split Squats (left leg) Min. 4) 1min. Plank Then.., Deadlift 8-6-4-3-2-2 (Build) *In between sets perform 3-5 muscles ups or 10 Dips Then…, 3min AMRAP of Abs: Round…
General Warmup Then.., Clean warm-up Then…, Hang Clean And Jerk 15min. to hit 5-6 Sets of 2 reps (Build). No failed reps. Working on form, speed, and getting under the bar. Then…, With a partner AMRAP 10 150m row 8 burpees *1 partner then tags in next Rest 3 min AMRAP 10 8 cal bike…
General warm up Then… EMOM x 10min Odd: 10 HSPU OR 5 neg or :30 Hold Even: 20 V-up or :30 Tuck Hold Then…, 4 Sets: 10 Close Grip Bench Press (Build) 30X1 immediately into; 300m row for time. -Rest 2min. After Each Round- Those 300s need to be HARD. Then.., Complete 4 Sets NFT…
Upcoming CFG Events and News: • Octoberfest Members-Only CrossFit Glendale Partner competition to be held Saturday, October 6th @9am!There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). Regardless of your time and experience with us at CFG, we HIGHLY encourage all to participate. As with class, all of the workouts…
