02/03/2017

 In Blog, Workout of the Day

“CrossFit is great. Puppy kisses from Annie might be greater. If you need a reminder that you’re awesome today, just ask one of your pets. Oh yeah, and COME WORK OUT!” –Gabrielle Wathen

Friday

Pre-Class Open Prep Strength Training

Take 20 minutes to Build to a Heavy Hang Snatch + Snatch

Back Squats: 5x @70% – 3x @80% – 1x @90% – 3×10 @72-75%

In Class Session

Gymnastics Skill

EMOM 9:

1. 30″ Plank at Rings or Hold @ Top of Dip

2. 30″ Chin Over Bar Hold or Top of Row Hold

3. 30″ Pistol Squat Practice

Workout of the Day

AMRAP 6

6x DB Power Snatch

6x Burpee Box Jump Overs

12x Toes to Bar / K2E

[Rest 3:00]

AMRAP 6

“Squatty Potty”

Wall Ball Shots

[Every time you drop perform 7/5 Ring MU Burpee-(Jumping) Pull-Ups]

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