CrossFit – Tue, Oct 24
CrossFit – Tue, Oct 24
Bring a Friend Week November 6th-10th
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!
Snatch Complex (Weight)
5×1 of the following complex:
2 Snatches + 1 Snatch Balance
Rest 2:00 between sets. The snatches do not have to be T-N-G reps.
Begin at 75% of 1 RM Snatch. Increase load every set until you’ve reached a max load for the day.
Metcon (Time)
For Time:
400m Run
21 Pull-ups (Ring Rows)
600m Run
15 C2B PU (Banded Strict Pull-ups)
800m Run
9 BMU (Jumping BMU or Pull+Dip Combo)
Accessory Work
Optional:
1. 3×12-15 Banded tricep extensions
2. 3×12-15 Lateral DB raises
Rest as needed.
