Here’s our Labor Day schedule for all your party planning! Coach K expects EVERYONE to show up on Monday for her Labor Day morning WOD. Sheg’ll be looking for you! ?
(Imagine if we all show up AND we #CheckInForBurpees!)
*Please be sure to check back for updates as this schedule is weather permitting.*
#LaborDay #LaborDayWeekend #holidayschedule #CrossFit #OIB #CrossFitOIB
A. Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010
B. Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats
Use the same kettlebell for both movements.
A. Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
B. Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 50-60%
*Sets 3-4 = 2 reps @ 60-70%
*Sets 5-6 = 1 rep @ 70-80%
*Sets 7-8 = 1 rep @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
B. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 50-60%
*Sets 3-4 = 2 reps @ 60-70%
*Sets 5-6 = 1 rep @ 70-80%
*Sets 7-8 = 1 rep @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
C. Ten sets of:
Dead-Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds
D. For time:
30 Kettlebell Swings (32/24 kg)
500 Meter Row
30 Kettlebell Swings (32/24 kg)
*This is a sprint, and needs to be performed as such.
Optional Additional Conditioning Session
Two sets of:
600 meters @ 80%
Rest 60 seconds
600 meters @ 50%
Rest 60 seconds
600 meters @ 80%
200 meter walk
Total Distance: 4000 meters