CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Clean + 2 Split Jerks

MetCon

With a DB or KB perform:

If you don’t have a DB or KB, grab a plastic/reusable bag and fill it with anything to make it a comfortable weight for you and perform: 

30 Minute AMRAP of:

2 SA Hang Clean & Jerk – L (Standing Bicep Curl & Press – L)

2 SA Front Squat – L (Front Squat -L)

2 SA Hang Clean & Jerk – R (Standing Bicep Curl & Press – R)

2 SA Front Squat – R (Front Squat – R)

2 Burpees

Then perform 4 of each, 6 of each, 8 of each, etc…

Sign up NOW on Zen Planner to reserve your spot for our Equipment Check Out.

Please use the FRONT DOOR ONLY, and as much as each slot is 5 minutes, it will probably be shorter so please be as ready as you can to pick up your equipment.

Thanks!!!

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

MetCon

i) Every 3 Minutes for 30 Minutes Perform:

45s Wall Sit

10 Broomstick Squat Snatches

10 Alternate Stagger Pushups

ii) 6 Minute AMRAP of:

4 Reverse Burpees

4 HSPU/Modified HSPU

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 Equipment check out will be from 5-6pm tomorrow evening!!!  See our members page for more detail.  If you are NOT on Facebook or part of our Members Page, please email jeff@crossfit431.

Thanks everyone!

#herdathome

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF & CAILY @ 12PM!!!

What you will need for tomorrow!

Skill

Pistol Squat Technique (5 Minutes)

EMOTM 12 Minutes of:

Odd: 30s L-Sit (Using Two Chairs)

Even: 10 Pistol Squats OR Pistol Squat To Target

MetCon

0:00-4:00: 30 Burpees

4:00-8:00: 40 Star Jacks

8:00-12:00: 50 Thrusters w/ FULL Pot of Water

12:00-16:00: 60/Side Over The Pot Seated Pike

16:00-20:00: 70/Side Plank Pot Jump Overs