CROSSFIT
Strength
Reverse Deficit Lunge 10-10-10-10-10
***5 Broad Jumps (4’/6′) After Each Set***
MetCon
50 Burpees
50 Burpee Box Hops (20/24″)
50 Burpee Pullups
CROSSFIT LIFT
Muscle Up Technique
Snatch Technique
EMOTM 15:
0:00-5:00
-3 Power Snatches
5:00-10:00
-Hang Snatch Pull/Hang Power Snatch/Snatch Grip Push Jerk
10:00-15:00
-3 Position Power Snatch
CROSSFIT
Skill
Muscle Up Technique
Strength
Back Squat 6-6-6-2-2-2
EMOTM 8 Minutes of:
-1 Back Squat (>85%)
MetCon
7 Rounds For Time of:
7 KB Swings (1.5/2 Pood)
14 Pushups
Come join Coach Meg for a strict breakdown on Handstands!
CROSSFIT
Skill
Headstand/Teddybear Stand/Handstand
MetCon
9-15-21-15-9 For Time of:
Wall Balls (W:14/9 M:20#/10′)
Situps
Double Unders (18/30/42/30/18)
Mobility
Athlete Choice
Be sure to bring gloves, and pants and/or long socks today…. You won’t want to get any rope burn 😉
CROSSFIT
Skill
Rope Climb
Rope Pulls
Strength
Bench Press
2×7
2×5
2×3
3×1
CASHOUT: SA DB Chest Press 3×10/arm
MetCon
21-15-9 For Time of:
Ring Pushups
***3-2-1 Reps of EITHER Rope Climb or Bear Crawl In Between Rounds
This Sunday (November 8th) at 1030am we will be having a #FREE friends and family Yoga class for anyone who would like to get their Yoga on!! Please feel free to bring anyone you’d like to this great class lead by none other than Coach Lorna!!!
As well, Olympic Lifting Class will be cancelled this Saturday as instead we will be running the CrossFit Liftoff from 11am-2pm. Don’t hesitate come down and participate for this one guys, I can’t think of anything better to do on a Saturday morning than lift!!! Regular CrossFit classes will remain scheduled for Saturday morning. Please see Zen Planner for schedule updates.
See you then!
