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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Mar 6 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2000 days ago) |
03062023(Time) Warm up 0:00-12:00 1. Mayhem Hip Halo Activation 2. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets :30 Echo Bike (moderate) 10 Wall Ball (light) :30 Echo Bike (moderate) 5 Single Arm Front Squat (light) 5 Single Arm Strict Press (light) 5 Single Arm Thruster (light) -Then- Warm Up to workout weight. 3. Workout Prep 1 Set: (at workout pace) 3/2 Calorie Echo Bike 3 Wall balls (at workout weight and height) 2 Thrusters (at workout weight) Conditioning 14:00-28:00 EMOM 6 Minutes Odd Minutes: 15 Wall balls (20/14) (10’) Even Minutes: 12/10 Calorie Echo Bike -rest 2 minutes- EMOM 6 Minutes Odd Minutes: 10 Thrusters (95/65) Even Minutes: 12/10 Calorie Echo Bike Finisher 1. Burgener Warm up Snatch 2. Skill Transfer Exercises Snatch 3. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch -then- *Do a set every 2 minutes. 1 Power Snatch @ 70% 1 RM Power Snatch 1 Power Snatch @ 75% 1 RM Power Snatch 1 Power Snatch @ 80% 1 RM Power Snatch 1 Power Snatch @ 75% 1 RM Power Snatch 1 Power Snatch @ 80% 1 RM Power Snatch 1 Power Snatch @ 85% 1 RM Power Snatch 1 Power Snatch @ 88-90% 1 RM Power Snatch |
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