Join us Sunday for the 2017 Athlete of the year (Jenn Bos) workout!! Classes at 9/10 and open gym/CrossFit lite at 11. This is going to be awesome. Please remember to sign up and try to come at less busy classes. We shouldn’t have 5 at 9am and then 300 at 10am. “The world belongs to those who get up early”
Gymnastics
Skills
Beat swing
Toes to bar
Pull ups/chest to bar pull ups
Bar muscle ups
10min EMOM alt
L-sit hold
Handstand hold
METCON
For time:
21-15-9
Burpees
Chest to bar pull ups
Pistols
Weighlifting
Snatch/ Clean and jerk primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3
Back squat
3-3-3-3
Firebreathers
1min max bar muscle ups
Note: You cannot come off the bar, you can hang or rest at the top
2min rest
9min to find max hang squat snatch
METCON
9min AMRAP
9 hang power cleans 95/65
15 push ups
21 box jumps 24/20
Score is total reps
Note: For this workout, you will use a judge. Consider this an open prep workout, get used to the range of motion, being accountable for good and bad reps and such. This is going to be super fun!!!
