Thursday the 10th (Intro @ 3pm)


Intro Class will start at 1500

A few spots remain, contact us if you are interested in participating.


Regular Class (1515)

Every 90s(5 sets):
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch-build to approximately 75% over the course of the five sets.)
Every 90s, (5 sets):
Snatch x 1 rep
Suggested loading per set (by %): 75, 80, 85, 90, 95
2-RM Overhead Squat (10)
Four Rounds
100 Double-Unders
6 Bar Muscle-Ups (12 C2B)
(a) Kettlebell Skull Crushers 3 x 10
(b) Overhead Static Hold 3 x 60s


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Filed under crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

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