6 am CrossFit Class Canceled today only.
Intro to Olympic Lifting: The Clean, Part 1 w/ Coach K tonight from 6 – 8pm
Nutrition Prescription Seminar Saturday with Coach K from 10:30 – 2pm. Register: http://bit.ly/CFOIBNutritionSeminar
FITNESS
A. Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Kettlebell Halo’s x 5 reps in each direction
Rest 60 seconds
B. Partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Push-Ups
10 Sit-Ups
100 Meter Run
AIM
A. Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Strict Pull-Ups x Max reps
Rest 90 seconds
B. For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run
SPORT
A. Three sets, not for time, of:
Bar Dip x 8-10 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
B. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold there for 3 full seconds before standing up with the load.
C. Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.
D. Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled. https://www.youtube.com/watch?v=Rwm7QgLllSA)
Rest as needed
CROSSFIT MOMS
Rest Day