Congrats Coach Dave, 3rd Place, Rx Division
Congrats Dave Jackson, 3rd Place Non-Rx Division
CROSSFIT
EMOM for 20 minutes:
Odd minutes, 3 squat snatches at 60% of 1RM
Even minus, 12 ghd sit ups -or- weighted leg raises
RUNNING CLUB
6 way sprints:
10’s
20’s
30’s
40’s
50’s
60’s
6 way sprints describe starting positions of- Right Hand Down, Left hand Down, From Back Roll Right, From Back Roll Left. From Chest Step Right, From Chest Step Left.
BOOTCAMP
10 minute: skill: Skill KettleBell Clean/KB Snatch
then..
“Kettelbell Gone Mad”
KB Snatches Right Hand
KB Snatches Left Hand
KB Cleans and Jerk Right Hand
KB Clean and Jerk Left Hang
Pull-ups
1 minute stations. 1 minute rest after each round.. 3 Rounds for total reps.
Skill
4 Rounds
1 Minute Plank Hold
5 Barbell Rollouts
THEN
10 Minute AMRAP
Ascending Reps by 2
Push Jerk (155#/95#)
Ring Dips
Example:
2 Push Jerks
2 Ring Dips
4 Push Jerks
4 Ring Dips
6 Push Jerks
6 Ring Dips….etc
OPEN GYM: During Active Class Session Times