CrossFit — June 16, 2020


During Exanded Phase 1 and Phase 2 of reopening, all classes are limited to 5 members.  Specialty classes will be put on hold at this time to prioritize CrossFit classes.  Please reserve your class up to 24 hours in advance, and cancel no later than 2 hours in advance.

:30 Air Squats
:30 Push Up to Down Dog
10 Jump Squats
5 Snatch Grip Deadlifts
3 Snatch High Pulls (Hang and Shin)
3 Power Snathces (Hang and Shin)
3 Overhead Squats
3 Snatch Balances
3 Squat Snatches (Hang and Shin)
Snatch (Every 1:30 x 9: 4-3-2-4-3-2-4-3-2)
*set 1 @ 40-50% of 1RM Snatch, climbing as able no higher than 75% 1RM
*Every rep from the ground, can drop and reset between reps
*All reps should be full squat snatch
*Home Modification: 2-4 Snatches each arm each round, based on how well and efficiently you can move through the range of motion.
Metcon (Time)
5 Rounds for Time (14:00 Cap)
20 Wall Balls 20/14 10/9’
10 Push Ups
10 Shoulder to Overheads 115/75

*Rx+ 155/105
*Health and Fitness: 14/10# Ball to 9’ Target, Push up on box, 75/55
*Home Modification: 10 DB/KB Thrusters each arm, 10 DB/KB Shoulder to Overheads each Arm