Please join us for our weekly free community WOD this morning at 8:15am. No matter if you want to get a workout or you want to get out and socialize with some good people (you still have to do the workout:) this class is for you. Good luck to all the Regional Competitors going at it this weekend. Go to the CrossFit Games Site to watch it all go down!
Have a great Saturday!
Have a great Saturday!
1.) CFGB #6
In 9 minutes
21-15-9
Assault Bike
Snatch 75/55lb
Then
Establish 1RM Snatch
*2.) 4 Strict Press EMOM for 5 minutes @ approx 70%
*3.) 3 minutes to Bench Press 25 reps
note: If you finish over 3 minutes its a giant no rep so choose weight wisely
*4.) With a partner 20 rounds for time
Alternate after every accumulated 30 seconds
1 Handstand Push-up -> 30 second Handstand Hold
note: Use your line from the open or make one using the standards from the Open.
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips.
*6.) 3 x 15 Reverse Hyper
In 9 minutes
21-15-9
Assault Bike
Snatch 75/55lb
Then
Establish 1RM Snatch
*2.) 4 Strict Press EMOM for 5 minutes @ approx 70%
*3.) 3 minutes to Bench Press 25 reps
note: If you finish over 3 minutes its a giant no rep so choose weight wisely
*4.) With a partner 20 rounds for time
Alternate after every accumulated 30 seconds
1 Handstand Push-up -> 30 second Handstand Hold
note: Use your line from the open or make one using the standards from the Open.
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips.
*6.) 3 x 15 Reverse Hyper
