22
Apr
180423
Announcements
A LOOK AHEAD TO MAY :
SATURDAY MAY 5TH – 8 AM BOOTCAMP ONLY
SEMINAR WITH TRAVIS JEWETT – MOBILITY MOVEMENT
SUNDAY MAY 13TH
NO CLASS – GYM CLOSED CROSSFIT HQ SEMINAR
CROSSFIT HQ ADAPTIVE ATHLETE SEMINAR
SUNDAY MAY 27TH ANNUAL MURPH WOD
MONDAY MAY 28TH 9/10 CLASSES ( MEMORIAL DAY )
CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
DB Snatch (4 x 3/side alt. )
Sumo Deadlift (10 @ 70, 2 x 8 @ 75, 6 @ 80%)
Landmine bent row (10,8,8,6 reps ascending)
super w/sumos
Chin-up (10,8,8,6)
add load as necessary
super w/ landmine twist 4 x 10
then TRX PLK Knee 2 opp. elbow 4 x :30 on/:30 off
Metcon
Metcon (No Measure)
Conditioning KB Complex
lawnmower row + Clean + Hang Snatch alternating sides
4 x 1:00 on/:30 off
Metcon (Time)
B-Fit
1) Sumo/row superset
2) 4 rounds for time and total reps.
Partner A AMRAP DB burpees 15/10 while Partner B runs 400M.
*Workout is done when each person has run 4 x 400M.
