CrossFit – Wed, Jan 22
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you referThe Crossfit Open is 36 Days away! We are planning on hosting an in house open, that will be full of fun, fitness and flamingos. More details to come but continue to grind out these daily workouts (and accessory work) as we are currently getting prepped for what is ahead in a few weeks.
$25 credit to your membership for every unlimited membership you referThe Crossfit Open is 36 Days away! We are planning on hosting an in house open, that will be full of fun, fitness and flamingos. More details to come but continue to grind out these daily workouts (and accessory work) as we are currently getting prepped for what is ahead in a few weeks.
Warm Up
Snatch (3 Sets
1 Snatch @65-70% 1 rm Snatch
3 Sets
1 Snatch @70-75% 1 rm Snatch
3 Sets
1 Snatch @75-80% 1 rm Snatch
3 Sets
1 Snatch (As heavy as possible)
)
1 Snatch @65-70% 1 rm Snatch
3 Sets
1 Snatch @70-75% 1 rm Snatch
3 Sets
1 Snatch @75-80% 1 rm Snatch
3 Sets
1 Snatch (As heavy as possible)
)
Do a set every 1 minute
Metcon Warm up
3 Sets
:30 Row
25 SIngle Under
1 Set at pace
2 Power Snatches
4 Cal Row
20 Double Unders
Bearded Dragon (AMRAP – Rounds and Reps)
3 Sets
AMRAP 6 Minutes
7 Power Snatches (115/80)
14/11 Cal Row (or ski)
48 Double Unders
-rest 2 mins b/t sets-
Mobility
Hip Halo
Barbell Prep
Burgener Warm Up (Snatch)
3x High Hang + 3x Hang Snatch + 3 Snatch