Strength
Every 2 minutes for 12 minutes:
Fitness: Hang snatch x 2
Performance: Hang snatch + snatch
Work up across sets. Keep form tight & aim for zero misses.
Conditioning
For time:
Strength
1A) 4 x 4-6 Back Squat @ 30X0
– rest 60 seconds –
1B) 4 x 8-10 Powell Raises each side @ 2020
– rest 60 seconds –
Conditioning
In teams of three, with only one person working at a time, alternate whole rounds, complete as many rounds and reps as possible in 15 minutes of:
0845 Weightlifting
1000 CrossFit
In teams of 2, with only one person working at a time, complete:
1230
“What the heck’s a macro?” nutrition seminar at gym. Bring your lunch and your questions!
Strength
15 minutes to work on gymnastics skills, focused on kipping pull ups and muscle ups
Conditioning
0:00 – 6:00
Buy in: row 20 calories
Then, AMRAP:
3 Wall Walks + 6 Pull Ups
OR
5 Shoulder-to-Overhead (85/55) + 10 Ring Rows
2 minutes rest
1:00 max calorie row
First offering of “What the Heck’s A Macro?” will be held this Saturday at 12:30.
We’ll review the basics and talk about various dietary approaches. Bring your lunch and any questions!