Saturday, 11-02-13

Early Bird RX+ Class

Reminder:  The gym will open at 8 am to warm-up and the workout will run from 8:30-9:30.  This class will include heavy barbell work, higher skill movements, and will run at a quick pace.  We (coaches) will be participating in the class as well so there will be less supervision as during the regular classes.   As a result, we will require that you have been CrossFitting with us for at least 3 months, be able to safely perform all movements, and be working towards achieving higher skill work.  This class is designed for competitively minded individuals.

Barbell:

5 sets:  Snatch Deadlift + Hang Squat Snatch + Snatch Balance

5 sets:  Power Clean + Front Squat + Jerk

Increase weight each round ending with very heavy weight

10 Minutes rest / WOD prep

WOD1:

8 minute AMRAP of:

8 CTB Pullups

8 Power Cleans (135,95)

8 Front Squats

8 Standing Lunges in Front Rack, Alternating Legs

 (All movements will use the same barbell)

Rest 5 Minutes

WOD2:

5 minute AMRAP of:

Row 750 M

Burpees for remaining time

 

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