Friday the 9th

crossfit-community

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Introduction to CrossFit Class

Friday @ 1500

There are still a few spots, if you contact us before 1330 you might get in.

Confirmed spots for the Intro Class: You need to show up @ 1500. Present yourself in athletic gear (bring water, a pen & a towel). This will be a 1.5 to 2 hour course. Those who complete the whole course will become affiliate members.

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Regular Class

Power:

1) Hang Snatch (power position): work to a 3rm
2) Back Squat: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

Supplemental:

1) Front Squat: 3×10 AHAP
2) Glute/Ham Raises: 3×12

Conditioning:

(Partner WOD: 1 person works at a time/each person does 50% of the work)

400m run(together)
40 Burpees
40 Hang Power DB Snatches 55/35#
200 m KB Farmers Carry 70/53#
40 Toes to Bar
200 m KB Farmers Carry 70/53#
40 Hang Power DB Snatches 55/35#
40 Burpees
400m run(together)

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Filed under Conditioning, crossfit, fitness, Intro Class, Oly, strength & conditioning, Team WOD, WOD

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