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Tuesday 4/30/2019

Wednesdays 6:30pm crossfit class has been replaced by the O'lift class effective immediately. Our new coach Richard James-Jura is getting great revues! Come give it a try.

We will begin a new Thursday, 6:30 pm class beginning This week to replace the Wednesday class.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

40’ waiters walk with each arm

10 KB cleans and jerk, 5 each arm

10 push ups

10 goblet squats

Workout Warmup:

On the two min. 5x3 power clean complex of 1 hang, two from ground. Start at 70% working up to a max for the day.

Workout and Endurance:

The Chief, last done 2/26/2018

5 three minute AMRAPS, 1 min rest between each AMRAP.

3 power cleans 135/95, 95/65 for endurance

6 push ups

9 air squats

Start each round where you left off the previous round.

Lift:

5x3 Snatch(squat) on the two min. Stay light until you get it right.

Skill:

Work on two goats for 20 min.

Earlier Event: April 29
Monday 4/29/2019
Later Event: May 1
Wednesday 5/1/2019