Special thanks again to Safetynetstudio, Dave Wheeler, and Candace Rae Wheeler for coming down to 431 to try CrossFit for their first time!!! Check out what they thought about it on today’s Podcast!!!

I think we can all agree with Candace on the rowing thing

CROSSFIT

Lift

“Big TnG Snatch Complex”

Heavy Single of:

Power Snatch

Hang Power Snatch

OH Squat

Power Snatch

Hang Power Snatch

OH Squat (2)

Power Snatch

Hang Power Snatch

OH Squat (3)

MetCon

For Time:

100 S2OH (65/95#)

*Every Dropped Bar = 6 Bar Facing Burpees*

CROSSFIT

Strength

Back Squat [6-4-2] x3

MetCon

7 Rounds For Time of:

7 Deadlifts (155/225#)

7 HSPU

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Coaches Choice – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Pulls/S2OH/Back Squat– Coach Clare

CROSSFIT

Strength

Sumo Deadlift 8-8-2-2-2

MetCon

21-15-9 For Time of

Hang Power Clean (105/155#)

Pushups

CROSSFIT

Strength

i) 100 Z-Press (Bar)

ii) 3 Sets (Ascending Weight) of:

8 Lateral Raises

8/Side Seated Filly Press

MetCon

15 Minute AMRAP of:

11 SA DB Snatch – R (50/70#)

11 SA DB Snatch – L (50/70#)

30 Cal Ski Erg

30 Pullups

11 SA DB Thruster – R (50/70#)

11 SA DB Thrusters – L (50/70#)

30 Cal Ski Erg

30 CTB Pullups

11 SA DB Hang C/J – R (50/70#)

11 SA DB Hang C/J – L (50/70#)

30 Cal Ski Erg

30 Bar Muscle Ups

CROSSFIT

Strength

Reverse Deficit BR Lunge 4×10 (Ascending)

MetCon

13 Minute AMRAP of:

50 SG Push Press (35/45#)

50 Calorie Row

50 OH Squats (35/45#)

50 Calore Row

50 Muscle Snatches (35/45#)