Monday 1/21/19

holiday class schedule

crossfit classes for  Monday 1/21/19

6Am,  8AM  & 4:30

**11 aM & 5:30 PM Cancelled**


Warm Up

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch




Warm Up Sets:
EMOM for 4:00 (4 sets):
Set 1: 5 Snatch @ 40% of 1RM snatch
Set 2: 3 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch
Set 4: 1 Snatch @ 70% of 1RM snatch


EMOM for 8:00 (8 sets):
1 Snatch @ 80%

The snatch is an exercise in consistency. Try to improve your receiving position across the 8 sets.



Establish a 1RM back squat

The focus of the weightlifting today is setting a new 1RM back squat. No phones… no distractions. Just pure focus on the objective.



For time:
75/60cal ROW
75 Double unders
75 Wall ball shots (20lbs/14lbs, 10/9ft)







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