REMINDER TODAYS CLASS IS 90 MINUTES!
Lift
i) Hang Muscle Snatch 3-3-2-2 (Ascending)
ii) Hang Power Snatch 3-3-2-2 (Ascending)
iii) Hang Squat Snatch 3-3-2-2 (Ascending)
Strength
Establish A 10RM of:
Bench Press {5-5-3-3-10-10}
MetCon
“The Chief”
5 Rounds For MAX REPS of:
3 Minute AMRAP of:
3 Power Cleans (95/135#)
6 Pushups
9 Air Squats
-1 Minute Rest Between Rounds-
► Continue Where You Left Off From Previous Round
Happy Easter!!!
Q: How does the Easter Bunny stay in shape??
A: Lots of Eggs – ercise!!!
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Friday
Friends & Family OUTDOOR WOD – 12pm – Coach Jeff
This will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!
► Please Contact Jeff If You Are Bringing Any Friends Or Family Members
► Dress Appropriately
► Outdoor Allows Our Capacity To Increase!!!
► Sign Up Quick, Spots Are Limited!
Saturday
Functional Fitness – 10-1130pm – Coach Steph
Sunday
CLOSED
Monday (Easter Monday)
Friends & Family OUTDOOR WOD – 12pm – Coach Jeff
This will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!
► Please Contact Jeff If You Are Bringing Any Friends Or Family Members
►Dress Appropriately
► Outdoor Allows Our Capacity To Increase!!!
► Sign Up Quick, Spots Are Limited
MetCon
In Teams of 2 Complete:
40 Rounds For Time of:
1 Rope Climb
3 Box Hops (24/30″)
5 Power Snatches (65/95#)
► While Partner 1 Works, Partner 2 Rides Assault Bike
► Score = Time & Calories Assault Bike
Strength
i) Superset 5 Sets (Ascending Weights} of:
8 Bent Over Rows
8/Side SA Lawnmowers
4 Wide Grip Strict Pullups
4 Strict Chinups
ii) 4 Sets of:
20s MAX Plate Leg Extensions
10s Extension Hold
30s Rest
iii) 4 Sets of:
20s MAX DB OR Banded Hamstring Curls
10s Extension Hold
30s Rest
MetCon
7 Minute AMRAP of:
6 KB Swings (1/1.5 Pood)
25′ Bear Crawl
Leg Extensions DEMO
DB Hamstring Curl DEMO
Lift
Snatch 2-2-1-1-1 (Ascending)
MetCon
In Teams Of 2 Complete For Time:
80 Hang DB Clean & Jerk (50/70# – Shared)
100 Double Unders (Each)
60 Goblet Squats (50/70# – Shared)
100 Double Unders (Each)
40 Burpee Deadlifts (2×35/2×50# – Shared)
100 Double Unders (Each)
20 Turkish Getups (35/50# – Shared)
100 Double Unders (Each)
River City Strength and Conditioning 