CrossFit – Mon, Jun 2
Important Dates:
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Performance
Snatch Pull + Hang Snatch + Snatch (1 Complex every 1:30 x 5 Sets)
Fitness
Strength Work (Weight)
10 Banded Russian KBS every 1:30 x 5 Sets
Performance
Metcon (Time)
For Time:
30-20-10
Power Snatch (75/55)
Calorie Row or Ski
*10:00 Cap
Metcon (Time)
For Time:
30-20-10
KBS (70/53)
Calories on any machine
*10:00 Cap
Coach’s Notes: Keep the weight around 7/10 RPE or around 70-75% of 1RM. You can Drop and reset after the Hang Snatch. These can be Power or Squat but we highly recommend that if you want to work the Squat Snatch then spend the time working on it today.