CROSSFIT

MetCon

In any order, complete:

A.  10 Minute AMRAP of:

5 GHD Situps

10 Wall Balls (14/9, 20#/10′)

20 OH Lunge Walk Steps (14/20#)

B.  9-15-21-15-9 For Time of:

SDHP (65/95#)

Box Hops (20/24″)

C.  For Time:

3000m Row

40 Pullups 

CROSSFIT

Strength

EMOTM 16 Minutes of:

-5 Strict Press (~75%)

-5 Deficit HSPU (3-5″)

*Alternate Minutes

MetCon

3 Rounds For Reps of:

60s Rowing (Calories)

60s Snatches (55/75#)

60s Double Unders

60s Med Ball Slams (14/20#)

60s Bar Over Burpees

60s Rest

CROSSFIT

Strength

“Death By Front Squats”

W: 95# M:135#

MetCon

17 Minute AMRAP of:

20 Wall Balls (W14/9 M:20#/10′)

15 T2B

10 Box Hops (20/24″)

Whiteboard Wednesday is a new addition to the 431 program.  Each Wednesday we will spend the first 15-30 minutes of class discussing in depth topics focused around CrossFit.  From workouts, to exercises, to apparel, to athletes, this ‘chalk talk’ style segment is designed to help each athlete learn a little bit more about the sport we all love to hate.

CROSSFIT

Whiteboard Wednesday

GHD Setup

GHD Situps

GHD Back vs. Hip Extension

Lift

Deficit Snatch Pulls 3-3-3-3-3 @ 95%

Snatch Drop + OH Squat 1-1-1-1-1

Snatch 5-4-3-2-1

With the addition of a new piece of equipment in the gym, the Glute-Hamstring Developer, it is strongly suggested that everyone comes out today to learn about the mechanics and movements involved with the GHD machine as we will be breaking it down in depth during class.

Hope to see you then!!!

#whiteboardwednesday