Training for Friday, September 14th


The CrossFit Games Team Series begins next week, so we’re going to practice some Partner workouts today!!!
Warm Up
Group Circle
3 Rounds with Partner
5 Blank Bar Power Snatches
5 Blank Bar Thrusters
5 Up Downs
Partner Row
*Partners Swap on and off the rower each time one of them completes the other round of work until both have done each station 3 times

Workout #1
With a Partner
0:00-1:00 Partner 1 Max Snatches 95/65
1:00-2:00 Partner 2 Max Snatches 95/65
2:00-3:00 Partner 1 Max Snatches 115/75
3:00-4:00 Partner 2 Max Snatches 115/75
4:00-5:00 Partner 1 Max Snatches 125/85
5:00-6:00 Partner 2 Max Snatches 125/85
*If enough room, everyone should have their own bar so that individuals can swap weights while their partner is going.

Workout #2
With a Partner
15:00 AMRAP
70/50 Calorie Row
30 Thrusters 115/75
60/40 Calorie Row
25 Thrusters 115/75
50/30 Calorie Row
20 Thrusters 115/75
Max Synchro Burpees In Remaining Time
*Partners can split burpees and calories any way

Cool Down
Quads: Foam Roll and Couch Stretch each leg
Hamstrings: Raised Leg Stretch each leg
Shoulders: Lacrosse Ball Smash front and side of each shoulder