What a great turnout this past Saturday for Bring A Friend Day! Big Thank You Snack Attack for hosting the end of the workout get together and providing a free beer for all the participants, also 5 friends won a Free month of CrossFit!
Freedom WOD Classes
Warm Up: 5 Mins
5 Min Circuit
5 Dragon Flags or Anchor Point T-2-B
6 Hang Muscle Snatch
7 Snatch Balance
Then
1 min /side Samson
Mobility: 8 mins
3 min /side Quad Smash
1 min /side Calf Smash
Strength: 15 Mins
Functional Over Reaching Week
Snatch
5×1 @ 85-90%
Metcon : 15 min
15 min AMRAP
20 Wall Ball 20/14
20 Sit Ups
Elite Competition Class
Conditioning
“Titanic” Part #1
3 Rounds:
1,000m Row
800 Meter Run
3:00 Rest between rounds.
At the finish of the third and final round, rest exactly 10:00 total. And move into…
“Titanic” Part #2
For Time:
40-30-20 GHD Sit-Ups
20/15 Calorie Ski Erg
100′ Handstand Walk
Odd-Object + Recovery
3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry
Athlete’s choice on weight selection.
Performance Power Training
Tuesday, April, 23rd, 2019
Jet Fuel:
Tabata alternating (8mins):
Jumping lunge/Shuttle Run(short. Just down and back for 20 seconds)
A bunch a Bandy Hamstring curls and a
Hip Circle Party
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Close Stance, box squat
Max 1
1xamrap @80%
**box at parallel**
**Compare to max 3, march 26th**
GainCity:
Front Squat
3×10
Hip Circle Sled Drag
3x100m
Afterburner:
OTM 6Mins:
Even: 3 Power Clean, 6 Front racked Step ups
Odd: 9 Lateral Bar hops
-Rest 2 mins
1 Min Max reps Power Clean
Rest 1 min
1 Min Max Stepups