10/24/16 – Plan Ahead

territo and kris

RANT

Keep in mind that the gym will be closed this Saturday and Sunday.  Weather permitting we will have a workout on Saturday at Latta Park – stay tuned for that!

CrossFit Performance

A. Front Squats @22X1 – 5×3

+

AMRAP 10

10 KB Swings

10 Burpees

*choose KB load that you can perform unbroken every time

CrossFit Fundamentals

A. Front Squats – 3×10

+

AMRAP 15

10 Front Squats

10 Burpees

15 Abmat Situps

Olympic Weightlifting

A. Mid Hang Clean Pull + Mid Hang Clean – x 10, rest :50

B. 1 Power Snatch + 2 Snatch + 3 OHS – heavy set

C. Front Squat – 3xAMRAP (-1), rest 3:00

*weight from A

*will adjust as needed