CrossFit – Fri, Aug 30
We just finished 15 weeks of the “Hulk Out” cycle, Week of 8/26 is DELOAD Week! Try not to go 100% effort on all the Metcons and use this week to work but recover, try to work on some skill work like Double Unders, Hand Stand variations at the end of class for 5 mins at a time and don't forget to stretch and cool down.
A new cycle will be coming at us week of 9/2.AED Goal is close! Need about $400 more to make our Gym a safer place
We are close to our goal, still a few NoBull “Magic in the Movements T-shirts available”. $50 Donation for the shirt or If you would like to donate anything without a shirt Jenna's Venmo or cash works best.
Warm Up
Back Squat (1 x 10 @ 70-75% 1 RM Back Squat)
Do a set every :30
Metcon Warm Up
1-2 Sets
:30 Row
50ft Sled Push
-Then Burgner Snatch Warm Up-
Workout Prep
1 Set at Pace
5/4 Cal Row
25ft Sled Push
3 Touch and Go Power Snatch
Candy Land (Time)
2 Sets
20/15 Cal Row
100 ft Sled Push (125 = add 15 pound plate to sled)
20/15 Cal Row
100 ft Sled Push
20/15 Cal Row
-rest 2 minutes between sets-
30 Power Snatches (115/80)
*Must be done in sets of 5+
Time Cap Each Set 6 Mins
Gymnastics Bar Muscle Ups (AMRAP – Reps)
Max Bar Muscle Ups in 2 Mins
Hip Halo
Barbell Prep
2 Sets
5 Lateral Box Step Ups (L/R)
5 Russian Baby Makers
5 Tempo Empty Barbell Back Squats (3:1:2::1)