Announcements

Tuesday 6:30am classes are no longer on the schedule effective 9/15

Open gym Sunday 9/27 1-3p

CrossFit 405 – CrossFit

Warm-up

10:00 Minutes

(No Measure)

On own before class 4-10 min easy aerobic work (bike, row, jog, or combo)

With coach:

2:00 quad smash w/ rollers

2:00 OH rib mobilization w/ LAX ball

2:00 olympic wall sit w/ ext. rotation bias

Empty bar drills:

SN RDL, muscle snatch, HPS, OHS, SN Balance

Weightlifting

20:00 Minutes

RX/IN: Power Snatch ((70%x1, 75%x1, 80%x1) X 3)

NOV A: Snatch Deadlift (3 X 3)

NOV B: Hang Power Snatch (5×5 @ light weight)

Workout

16:00 Minutes

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

15x power snatch 75/53

10x burpees
Rest 2:00

2: Metcon (Time)

3 rounds (TIME CAP 4:00)

5x HSPU

10x CTB pull ups

15x box jumps 24”/20”
Rest 2:00

*add 1 second for each rep not completed to the time cap for score

3: Metcon (AMRAP – Reps)

AMRAP 4:00

Row 500m

AMRAP sit ups with time remaining

Mobility

LX ball versus scaps 3-4 mins/ side; try and really get under your scaps this week!