Level I
Row 500m for time, try to set a new PR
Then…
Overhead Squat 2X5 @ 70-75% 1RM, 3X3 @ 80-85% 1RM
Then…
3 Rounds for time
500m Row
Thrusters 95#/63#
Post time, load and thruster total.
Level II
Snatch- Heavy Single
Coaching Tips: Scale load and movements to match your current fitness level. Thruster number will be determined by YOU. Come in to class tomorrow for a full explanation of the workout. James promises it will be FUN!
CFEC welcomes new Beginner's Class graduates Jackie and Heather in to the Level 1 group classes. These ladies did so well in mastering the fundamentals of CrossFit they will be superstars in no time. Good job ladies.
Steele getting full range of motion in the back squat workout. Good to see you back, brother.
third time’s the charm for saturday’s post? hahaha…
No kidding!
6:00am
L II
Snatch skill work
Deadlift Walk 225#/155#
Ball Slam Broad Jump 20#/16#
Lisa/Teshina 65
Newman/Paul 66
Rope Pull/Burpee 60#
Lisa/Newman 104
Teshina/Paul 83
8:00am
Mike 1:32-500m/9:20 (2 rounds)
Liza 1:47-500/9:26
Andrea 1:59-500/12:06
Jason 1:41-500
Roselynn 1:59-500/12:15
Jennifer 1:57-500/13:17
Tyler 1:38-500/16:20
Kristi 1:54-500/13:16
Phil 1:46-500
Chrissy 2:08-500/11:40
Joy 2:22-500
Jack 1:39-500/16:39
Sue 2:15-500/14:09
9:00am
Chad 1:48-500/15:23
Pam 2:15-500/18:27
Linda 2:04-500/17:30
Clair 2:05-500/12:56
Jennifer 1:52-500/16:46
L-2
David 155# snatch
Nice work. Thanks everybody!
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