CrossFit – Sat, Sep 28
NEW CLASS ALERT! Join us for our new class offering WEIGHTLIFTING. Led by Coach Hannah and Coach Nate Mon/Weds at 5:30 pm . Personal bests are on the way as you work on efficiency, technique, and strength in your Olympic Lifts.
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Front Squats (empty bar)
5 Push Press (empty bar)
25ft Dumbbell Front Rack Carry (light)
2. Workout Prep
3 sets:
5 Thrusters (build in weight)
3 Chest to Bar
1 Bar Muscle Ups
25ft Dumbbell Front Rack Carry (build in weight)
Workout
Final 2421, Final 1815 (2 Rounds for reps)
Freedom (RX’d)
24 Thrusters (75/55)
24 Chest to Bar
50m Double Dumbbell Front Rack Carry (50s/35s)
21 Chest to Bar
21 Thrusters (75/55)
-Rest until 10:00-
18 Thrusters (115/80)
12 Bar Muscle Ups (Or 24 Chest to Bar)
50m Double Dumbbell Front Rack Carry (50s/35s)
9 Bar Muscle Ups (Or 18 Chest to Bar)
15 Thrusters (115/80)
Partner Option
36 Thrusters (75/55)
36 Chest to Bar
100m Double Dumbbell Front Rack Carry (50s/35s)
24 Chest to Bar
30 Thrusters (75/55)
-Rest until 10:00-
28 Thrusters (115/80)
20 Bar Muscle Ups (Or 24 Chest to Bar)
100m Double Dumbbell Front Rack Carry (50s/35s)
15 Bar Muscle Ups (Or 18 Chest to Bar)
21 Thrusters (115/80)