Saturday 2.22.14

9am: CrossFit Class

Workout #1

Teams of 2 Complete the following

Power Clean, 95#(65#)
10-9-8-7-6-5-4-3-2-1

Wall Ball, 20#(10#)
10-9-8-7-6-5-4-3-2-1

Wall Climb
5-4-3-2-1

Athlete #1 does 10reps, Athlete #2 does 10reps, 9/9, 8/8 and so on till 1. Then the team moves on to the next task.

Workout #2

Working in teams of 2-3

3K Row Race

Switching every 300m

10am: OLY/STR

1) EMOM for 10min 3 Snatches @ 60%

2) EMOM for 10min 3 Clean and Push Jerk @ 60%

3a) 3×8 Kang Squats

3b) 3×10 Land Mine Half Moons (10 each side)

11am: T-30 Retest

Workout retest and program wrap-up

Coach Chrissy, Bar Muscle-ups

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