Back to All Events

Tuesday 1/30/2018

 The Crossfit area will be closed Saturday 2/3/18 from 10am-12pm for the rowing clinic

Please bring me checks or cash for rowing clinic ASAP.  Make checks payable to Jon Kissick.

 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

40 mountain Climbers

30 jumping jacks

20 air squats

10 push ups

5 strict PU's

5 strict ring dips

Workout warmup:

10 min alternating EMOM

3 C&J, work up to your workout weight+

25 DU's or 30 sec of practice

Workout:

Granny:

30 Clean and Jerks, 95/65, RX+ 115/75, Hero 135/95

3 min rest then

50-40-30-10

Double unders

Sit-ups, palms on the ground

Record each workout separately. 

Endurance:

Hell-Annie

3 rounds of:

400 m run

21 KB swings 24/16kg

12 pullups

Then: no rest

50-40-30-20-10

DU's

Sit-ups, palms on the ground

 

Lift:

Snatch:

10 min EMOM

1st 4 min, 1 snatch from hip + 1 hang + 1 from ground. These are squat snatches.

Min 5 - 10 one squat snatch from ground. Add weight as you can.

Skill:

5 rounds of :

10 ring dips

10 GHD's

Earlier Event: January 29
Monday 1/29/2018
Later Event: January 31
Wednesday 1/31/2018