250m Row
Hang Power Snatch (75#/55#)
250m Row
Push Press (75#/55#)
250m Row
Hang Power Clean (75#/55#)
250m Row
SDLHP (75#/55#)
Take the time that it took you to row 250m and complete the exercises for max reps. Then rest for 3 minutes. Post total time and reps to comments.
Coaching Tips: You should go all out during the row and then go immediately to the barbell exercise. The barbell exercise should be done all out as well. We will be doing this workout in pairs, not partners though. One person does the row and then the barbell exercise. While that person does the barbell exercise, another person keeps time. When the first athlete rests, the original time keeper does the work. 3 minutes rest should be enough time for 2 people to get the round of work in. Remember to use the explosive hip extension to do the barbell movements. You will be able to achieve a higher rep count by doing so.
Reminder: All Saturday classes will be held at Santa Clara Point Community Park in Mission Beach, directions can be found here. Come for an awesome workout, stay to enjoy great company and a beautiful day in sunny San Diego. We hope to see all of our CFEC members and families there.
A few inspiring lifts from yesterday's CrossFit Total. Congratulations to all who achieved new PR's.
Nice video. Strong work. Slacker in the red shirt was a little short on that sq tho.
Sweet video Lisa!
That video makes me smile!! I love heavy days!!
Great way to capture the excitement of a few PR’s being set. Strong work you guys and gals.
5:30am
Diana (one arm) 4:05/65
Emily 3:49/82 Rx
Deborah 4:25/65
Steve 3:26/80 Rx
Newman 3:17/122 Rx
Paul 3:30/105 Rx
8:00am
Nikki 4:10/82
Gerard 4:14/80
Bernice 5:40/74
Rosae 4:26/59 Rx
9:00am
Chad illac 3:32/54 Rx
Ed 3:29/92 Rx
Rebecca 3:47/90 Rx
Andrew 3:14/69 Rx
Kevin 3:16/59 Rx
Dusty 3:12/86 Rx
Toni 3:54/55 Rx
Teshina 3:43/106 RX
Sonya 4:13/70
Tiffany 4:26/89 Rx
Michelle 4:20/70 Rx
10:00am
Jon 3:06/69 Rx
Amelia 3:43/68 Rx
Ja’rodd 3:03/84 Rx
Yvette 3:59/78 Rx
Brandon 3:26/57 Rx
Laurie 4:02/51 Rx
Joe 3:42/58 Rx
James 3:20/104 Rx
Jason 3:36/105 Rx
5:00pm
Alan 4:15/79 Rx
Bill 3:19/101 Rx
Pete 3:06 98 Rx
Tina 3:53/92
JT 3:31/78 Rx
Audria 4:31/70
Chris 3:18/68 Rx
Pam 4:27/61
David M. 3:33/80 Rx
Michelle St. 4:05 75
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