2/1 “1st Monday!”

31
Jan

2/1 “1st Monday!”

Strength

Fitness:
4 Sets:
1) Front Squat x 4 reps – (heavier than last week’s 5 reps)
2a) DB Bent over row x 5/side (heavier than last)
2b) Sled drag x 30′ AHAP

Performance:
1) E2MF10 Minutes: 1-2 Front Squat @ 90%
2ab) Same

WOD

Fitness:
AMRAP 14
50 Calorie Row
40 K2E
30 Alt. DB Power Snatch (50/35)
20 Burpees to 6″ target or burpee pullups or bar muscle-ups

Performance:
AMRAP 14
50 Calorie Row
40 K2E
30 Power Snatch (135/95)
20 Muscle-ups


Member News:

  • The CrossFit Open is just around the corner! We hope to see you there! Read more about it here:

http://us7.campaign-archive2.com/?u=846836abaff9f022716078032&id=512688a002&e=[UNIQID

  • Our goal setting working is on Saturday at 11am! Be sure to sign up online, or click the image on the left hand side-bar.
  • We are creating a new Gymnastics supplemental training program you can do 2x/week or so. Please visit our FB Event to RSVP.