Hey Guys :)
We are cleaning on Friday from 10am - 4pm. For our CrossFit Football Trainer Course Seminar, so if anyone would like to help us out with any community cleaning of the gym, it would be greatly appreciated. So from 10-4, just drop on in, we will be doing stuff all day long!
A) Push press - 20 min to work to 3RM, then 2x3 @ 85% of 3RM
B) OHS - EMOM for 10 minutes: 2 OHS @ 75% of 1RM snatch
C) 5 rounds: 3 man-makers, 3 broad jumps, lunge back to DB
***Remember there is no Oly class (or any class, really) on Saturday!***
Crossfit South Bend Closed 28th-29th For CrossFit Football Trainer Course Seminar
We are closed this weekend for the CFFB Trainer Course Seminar!
28th and 29th.
Don't forget it
Post what workout you did from home
and send in a picture
of you doing the workout
So I can mess with it and photoshop you in exotic locations
A) Snatch balance - 4x2 - 2 sec hold in bottom
Snatch pull + hang snatch from knee - 126.96.36.199.1
B) 3 Rounds
15 Front squat @ 60% of 1RM
15 strict Pullups
C) Alternating tabata - Russian twists and butterfly sit-ups
10 Minutes of Turkish Get Up Practice
10 minute Amrap
12 Yard out and Back overhead lunge 45/25
4/8/12 Yard Shuttle