Going to have some fun today everyone… we are going to learn! Learn all about weightlifting!
Warm up-
2 quick rounds of
15 Cals bike or rower
20 pass throughs
20 overhead squats with pvc
10 hang muscle snatches with empty bar
Keep your bar out
Coach led progressions
0-1 Minutes 10 snatch grip high pulls
1-2 Minutes 8 power position power snatches
2-3 Minutes 8 hang position power snatch
3-4 minutes 8 overhead squats
4-5 minutes 8 “squat” snatches from the hang position

You will now have until 45 after the hour to work on hang snatches, power or full, preferably full. You should be getting 25 lifts in (mark it on the floor) minimum, which means your weight will be a little bit on the lower side. The coaches will get to each and every one of you. if you finish early,, just keep going. If you don’t practice these outside the gym, this is your time to practice

Keep your bar out.
Wod is
7 Minutes of Burpees!!! Over your bar
It’s not fancy, it’s not complicated….. its 7 minutes of working your butt off. Let’s see max effort here! Place some bets with your friends to make it more interesting. Who can push hardest longer.. its 90 percent mental.

Partners. Split work how you want

35 Minutes Amrap

25 Cal Assault Bike
25 Wall Balls
25 Kb swings
25 Cal Row
25 Push ups
25 Sit ups

Next round do 24 of each, next round 23, next round 22, next round 21… can you get to 1….. if you do start going back up.

8am endurance-
Run 800×2 with 2 minutes rest
run 1 Mile with 4 minutes rest
Run 800×2 with 2 minutes rest.
Faster pace than a 5k run on every interval

9am mobility

10Am partner wod
33 Minute Amrap
33 Wall Balls
33 Bike cals
33 Burpees
33 Rower cals
Run 600 together (where the sidewalk meets byrd street

Go to games.crossfit.com at 8pm to see tomorrows workout

All Thursday wods for the next 4 weeks will be cardio based and have an optional strength at the end because we want to be ready for The Open wods on Friday. Completely up to you if you want to do the strength portion or you want to save a little gas for the open.


Warm up-
First a plank contest in each class. We will stop at 5 minutes no matter what
everybody in class start planking at the same time. When you drop.. you are not done, just rest a little and try to hold it until the last person drops.
Do we have anyone that can plank for 5 minutes straight.
3 rounds
10 cals on the bike, 10 pull ups, 10 push up

Wod

4 rounds for time of:
25-cal. row
25 burpees

Scroll for scaling options.
Post time to comments.

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Related content:
• Rowing Course: Body Position
• The Burpee

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Scaling
Reduce the calories and burpee reps so that the first round takes less than 4 minutes.

Intermediate Option
4 rounds for time of:
20-cal. row
20 burpees

Beginner Option
3 rounds for time of:
15-cal. row
15 burpees



Optional Strength.

Grab a bar and work on light sets of hang snatches. Coaches will help you out. Snatches will be in the open this year.