Thursday 2/12/15 Training

UPCOMING

 

2/14 Valentines Day Buddy Workout 10am (free class)

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

A.

Snatch complex every 2 minutes x 10

 

Beginner-high hang power snatch + 2 overhead squats

Intermediate/Advanced- power snatch + hang snatch + overhead squat

 

B.

4 sets

10 box step ups (AHAP)

rest 30s

6 chin ups (AHAP)

rest 30s

 

 

Conditioning

 

5 rounds for time

200m run

5 muscle ups

 

Beginner-10 ring rows, 10 push ups

Intermediate-10 pull ups, 10 ring dips