4/3/17 – New Space

lea sweatshirt

RANT

It wasn’t an April Fool’s joke over the weekend – we really are now in Urban MVMNT (255 Clanton Road, Charlotte NC 28217).  We are looking forward to having you all in our new space!  We still have a few projects going on, but your space to workout is ready for you!  This also means we are back to our regular class schedule.

CrossFit Performance

EMOM 21

Min 1: AMRAP Ring Pushups @21X1

Min 2: AMRAP Strict Ring Pullup

Min 3: 15 DB Front Squats

*allow for at least :20 rest/transition

*separately score total reps for pushup + pullups (ie 63+56)

CrossFit Fundamentals

EMOM 21

Min 1: 10 – 15 Strict Press

Min 2: 15 – 20 Front Squats

Min 3: AMSAP Plank Hold

*choose a load that allows you to perform each movement unbroken

*score is total reps completed for press + front squats (ie 78+66)

Olympic Weightlifting

If you are tracking your work these weights are based off of work from 3/20

A. Snatch – 4×1 @75%, +5#

B. Clean & Jerk – 4×1@70% +5#

C. Snatch Deadlift – 4×3@105% of Snatch

D1. Front Squat – 5×3@75%, +5#

D2. Squatting Box Jumps – 5×3