Intro Class
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Nicole DB Squat Snatch

0845 Weightlifting

1000 CrossFit

Teams of 4, 5 minutes at each station for max reps/calories, OPWAAT, 1 minute rest/transition time between stations:

  • Calorie Row
  • KB swings (53/40)
  • Wall Ball (20/14)
  • Pull Ups
  • Calorie Row

Atomic teamer!



Mindy Tim Erick Burpees

Strength

3 sets:

  • 0:30-0:45 Weighted Plank
  • 0:20-0:30 Ring Support Hold
  • 0:20-0:30 Chin Over Bar Hold

Conditioning

Fitness:

For time, 21-15-9 of:

  • Wall Ball (20/14)
  • Sumo Deadlift High Pull (75/53)
  • Abmat Sit Up

Performance:

For time, 27-21-15-9 of:

  • Wall Ball (20/14)
  • Sumo Deadlift High Pull (75/53)
  • Abmat Sit Up



Bruce Front Squat

Strength

Every minute, on the minute, for 15 minutes:

Fitness:

  • Minutes 1-5: 4 Burpees Over the Bar + 2 Power Cleans*
  • Minutes 6-10: 3 BOtB + 2 Power Cleans
  • Minutes 11-15: 2 BOtB + 2 Power Cleans

Performance:

  • Minutes 1-5: 6 Burpees Over the Bar + 4 Touch-and-Go Power Cleans*
  • Minutes 6-10: 4 BOtB + 3 TnG Power Cleans
  • Minutes 11-15: 3 BOtB + 2 TnG Power Cleans

*Athlete’s choice weight. Add weight twice, before 6:00 and 11:00.

Conditioning

2 sets for times:

  • 20 Pull Ups
  • 10 Thrusters (115/75)
  • 30 Double Unders
  • 15 Front Squats (115/75)

Rest 4:00



Emily Box Jump

Strength

5 sets:

1.1* x Deadlift
- Rest 30 seconds – 
6-8 L-seated DB Press (heavy)
- Rest 2 minutes – 

*Rest 2 seconds between reps

Conditioning

Fitness:

22-16-8 reps of:

  • 1-arm DB Snatch (35/25)
  • Knee Raises

Performance:

22-16-8 reps of:

  • 1-arm DB Squat Snatch (45/25)
  • Toes to Bar

10 minute time cap



GST with Chris

Strength

Fitness: 3 x 8-12 Back Squat @20X1 (build over sets)

Performance: 1 x 20 Back Squat (Add 5# from last session. If this is your first time doing 1 x 20, use 60%)

Conditioning

2 sets of:

500m Row

- 1 minute rest – 

30 Box Jump Overs (24″/20″)

- 0:30 Rest -

250m Row

- 5:00 rest – 



No competitor class at 1100 today! Gabby & Josh are competing at the Team Superfit National Championship in Richmond. Go cheer them on!

Mark Shoulder to Overhead

0845 Weightlifting

1000 CrossFit

In teams of 4, complete 4 rounds, relay style:

  • 1 Rope Climb
  • 5 Squat Cleans (155/105)
  • 10 Toes to Bar
  • 20 Kettlebell Swings (53/35)
  • 400m Run together



Tyler and Artie Wall Ball

Strength

5 Sets:

1.1.1.1* Deadlift (2 second rest between reps)

Rest 0:30

6-8 Strict Press

Rest 2:00

Conditioing

3 Rounds for Time:

  • 12 Sumo Deadlift High Pulls (115/75)
  • 12 Box Jumps (24″/20″)
  • 24 Air Squats
  • 24 Push Ups
  • 36 Double Unders

Mobility

2 minutes per side, twisted lizard stretch



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