HAPPY BIRTHDAY CRAIG v.d LINDE, GAVIN WOLFF & TANYA NESPOR!!!
08h00 – 09h00: CrossFit
5 rounds for time of:
5 Muscle Up
10 Power Clean (60/40)
*23 Min Cap*
09h00 – 10h30: Olympic lifting
3 x halting snatch deadlift (mid-thigh) + hang snatch (mid-thigh)
*Pause at mid-thigh on the deadlift then perform a hang snatch from that position. That equals 1 rep – perform 3 reps per set
3 x halting clean deadlift (mid-thigh) + hang clean (mid-thigh)
*Pause at mid-thigh on the deadlift then perform a hang clean from that position. That equals 1 rep – perform 3 reps per set
Please note that there are no classes tonight or on Saturday morning due to the FGB2012 event that we are hosting. If you haven’t heard about it yet, crawl out from under that rock and get amongst it!
50 toes 2 bar
50 KB swings (24/16kg)
50 floor wipers
50 Russian swings
Fitness Level Testing
Either establish a 1RM, or test max reps at bodyweight, or both!
Optional run/row, or MetCon benchmark testing
Posts tagged with ‘endurance’