TEAMS OF 2 COMPLETE A DECK OF CARDS:
HEARTS= KB SWINGS (53/35)
CLUBS=HSPU (SHOULDER PRESS)
*JOKERS = 1000 METER ROW or 800 METER RUN
*Each team receives a deck of card. Each player will draw a card and perform the card number and the suit exercise and continue until the deck is completed.
*FACE CARDS= 10
Find a 5 rep max front squat
EVERY 2 MINUTES FOR 10 MINUTES COMPLETE:
6 powerclean (95/135)
*5 rounds total rest remaining time left in the 2 minute round
4 rounds of Tabata (20/10) hollow holds on box
4 rounds alternating with a partner of plank holds with partner adding weight to your plank (25/45lbs)
- * I will be out of the gym today Brady has his appointment in Atlanta at 2:00 (Say a prayer for him). We will host a guest trainer from CrossFit Murphy, Jenni Irwin. Please make her feel welcome we go way back.
- * I will have shirts when I get back so come WOD Saturday and pick up or pick up next week, unless I were to get back before 6:30 Friday.
- *Nutrition clinic- Saturday, September 5th. Free to CFF members (otherwise $10). Class will begin appox. 10 mintues after the morning WOD. So 10:45 (plan on 45 minutes to an hour)
4 x 3 with a 2 second pause at bottom
4 x 3 regular with focus on power out of bottom
Sets are building…
WITH A PARTNER:
6 minute AMRAP of:
rest 2 minutes then…
6 minute amrap of:
100 meter sprints
*Only 1 partner working at a time…
Every 2 minutes for 16 minutes complete 2 power snatches (resting 10 seconds btw reps)
5 rounds for time of:
5 power snatches (95/115)
10 OHS (95/115)
30 double unders
*PLEASE KEEP AUTUMN HOLLOWAY IN YOUR PRAYERS AS SHE UNDERGOES SURGERY MONDAY MORNING ON HER KNEE!
- Please pay for shirts asap should be in this week…
- Check out http://www.mutesportsequipment.com they will be at the gym September 3rd if your interested in a customized jump-rope.