Snatch Clinic with Coach K is TONIGHT from 6-8pm. Sign up here: Snatch Seminar
“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB
FITNESS & AIM
A. Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
B. Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees
C. Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)
SPORT
Day 9
For time –
21 CTB chinups
9 Thrusters – 100/65#
15 CTB chinups
15 Thrusters – 100/65#
9 CTB chinups
21 Thrusters – 100/65#
CROSSFIT MOMS
Advanced
21-15-9
Burpees
Hang power snatch #65
Pull ups
Intermediate
21-15-9
Burpees or pregnant burpees
Hang power snatch #45
Pull ups or progressions
Beginner
15-12-9
Pregnant burpees
Hang power snatch #15-25
Pull up progressions
*Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.
*If you are new to the snatch movement or your belly impedes your bar path, use a one-armed dumbbell snatch at approximately half the bar weight.