Saturday 2016.12.03

Dec 2, 2016

Bring a Friend Day is Today!

We are capping this event at 10 guests.  Make sure your guests register ahead of time here.

All Solidarity members are welcome to workout.

0845 Weightlifting

1000 CrossFit

Teams of 3, OPWAAT:

800m Sandbag Run 60/40 (together, one bag)

5 Burpee Over Bag Relay

10 Wall Ball Relay

15 Push Up Relay

20 Air Squat Relay

600m SandBag Run (togehter, one bag)

5 Burpee Over Bag Relay

10 Wall Ball Relay

15 Push Up Relay

20 Air Squat Relay

400m SandBag Run (togehter, one bag)

5 Burpee Over Bag Relay

10 Wall Ball Relay

15 Push Up Relay

20 Air Squat Relay

*Performance rep scheme second round is 10,15,20,25, and for third round 20,30,40,50

Friday 2016.12.02

Dec 1, 2016

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Performance:  Touch and Go Power Snatch

• 4 x 4 @ >75%

Fitness:  Hang Power Snatch

• 4 x 3-5

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00 of:

• 10 Overhead Squats @ 50% of 1 rep max
• 10 Pull Ups

Rest 2:00 between sets.

Fitness:

• 10 Front Squats
• 10 Jumping Chest to Bar Pull Ups

Rest 2:00 between sets.

Optional Independent Work

3 Sets:

• 3 Clean Pulls @ 90%
• 30s Handstand Walk
• 8 Dumbbell Bicep Curls @ 30X0