Tuesday

Skill Work
Power Snatch (1-1-1-1)
Toes-To-Bar (1-1-1-1)

Metcon
3 rounds for time
21 calorie row
15 bar-facing burpees
9 power snatch (95/63)
Scaled: Empty bar from mid shin
RX＋ : Squat Snatch

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Monday

Weightlifting
Back Squat
12-12-12-12
35-40-45-50%

Superset with Strict Pull Ups. Half of your max rep.
If you have 8 strict pullups you’ll do 4 pullups each superset.

Metcon:
Min 0-4
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 8-12
400m run then AMRAP Cindy with remainder of time
rest 4 minutes
Min 16-20
400m run then AMRAP Cindy with remainder of time

Photo Cred: @garavsmurphy

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Sunday

10am Reloaded

11am CrossFit

Photo Cred: @garavsmurphy

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Saturday

9am Reloaded. Beach @ A1A

10am CrossFit

Photo Cred: @garavsmurphy

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FRIDAY 9am is our ONLY morning class at 305, A1A & SRCF
Jeff Costomiris @ 305
Isaias Torres @ SRCF
Dan & Chad show at A1A

Normal schedule resumes Friday PM weather permitting.

Friday

All gyms, 1 class at 9am.

Home WOD
“Death by Burpee”

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute and so on, until you are not able to complete the required number of burpees in the minute.

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you! (Yes, we know your “sick.” Who does burpees at home alone without AC? We do.) Photo cred: @garavsmurphy

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