CrossFit – Wed, Jan 8
New Cycle
Quick and Nimble
7 Weeks (1/6-2/17)
Goal: Improve capacity across broad time and modal domaining with varying intensity and volume though pure metcons and mayhem intervals.New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
Quick and Nimble
7 Weeks (1/6-2/17)
Goal: Improve capacity across broad time and modal domaining with varying intensity and volume though pure metcons and mayhem intervals.New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
Snatch (3 Sets
1 Snatch @65% 1RM
3 Sets
1 Snatch @70%
3 Sets
1 Snatch @75%
3 Sets
1 Snatch as heavy as possible)
1 Snatch @65% 1RM
3 Sets
1 Snatch @70%
3 Sets
1 Snatch @75%
3 Sets
1 Snatch as heavy as possible)
Warm Up
Mobility:
Crossover Symmetry
Banded 7’s
Barbell Prep:
Burgener Warm Up (Snatch)
Metcon Warm Up
2 Sets
:30 Echo Bike
5 Burpees + 5 Right Arm DB Hang Snatch + 5 Left Arm DB Hang Snatch
Warmup to Workout Weights
1 Set
3 Cal Echo Bike
2 Devils Press
2 Dumbbell Hang to Overhead
The Amazing Race (AMRAP – Reps)
@0:00
3 Sets
Amrap 3 minutes
20/16 Cal Echo Bike
Amrap Devils Press (2×50/35)
rest 1 min b/t sets
@12:00 (starting right after the 1 min rest from the 3 sets)
3 Sets
Amrap 2 Minutes
15/12 Cal Echo Bike
Amrap Dumbbell Hang to Overhead (2×50/35)
-rest 1 min b/t sets
Score total Devils Press + DB Hang to Overhead
Cal Bike is your buy in to the DB’s
Cool Down
3 Min easy Cardio
1 Min Cat Cow
Do a set every 1:00