skill - Bar Muscle
ups low bar MU + ice cream makers strict pull up + chin over bar hold 20 min EMOM min 1 - assault bike min 2 - DB Shoulder press min 3 - Bent knee front lever min 4 - Golfers deadlift
In Partners perform the following "Randy" For time: 150 Power Snatch,
Rest 5 mins 42-30-18 Hang Squat Clean Handstand Push-up, strict Rest 5 mins 4 Rounds for time of: 40 TTB or sit up 30 Burpees, bar-facing
Today is testing day before going into a 4 week strength phase to build on some basic strength. With the move to the new location a lot of the programming has been to find out what we can and can't do within classes. I hope you have been enjoying the change in format and increased gymnastic focus. Its still great to see so many of you moving better on your Olympic lifting even though its not been a major focus more moving better has been the focus.
BIG THANK YOU
Now that the old gym is done with and the landlord is hopefully happy with everything, we can get ready for our grand opening. We are looking to have a BBQ to celebrate the new gym and what great community we have for putting up with a tired me during the transition.
Keep up all the great work everyone
9am - 6 rounds 1 min bike 1 min burpees 1 min ski erg 1 min rest 10am Power snatch + snatch balance 8 x 3 snatch 8 x 1 Hang Snatch 5 x 511 am - 100 OH squats 100 pull ups 100 cal row 50 Oh squats 50 CTB 80 cal row 25 Oh squats 24 Bar muscle ups 60 cal row
With the CrossFit Games running at present we will be having a go at our own twist on the work outs
Saturday Classes will be changing in structure soon, I will be making the 11am class a higher skill level for those that wanna compete in Crossfit and the 9am will be more mixed ability.
9am Relay in partners run 1.5 miles ski 1000m run 1.5 miles 10am clean grip sotts press 5x5 clean and jerk 8 x 1hang clean + pause squat 5 x 511am - Men complete 30-24-18-12-6 reps of: Muscle-ups 135-lb. squat snatches women complete 27-21-15-9-3 reps of: Muscle-ups 95-lb. squat snatches