Open Gym and Options

Thursday, August 13, 2020

Open Gym or…

**Group stretching ~15 minutes**

Option1: 2 Rounds For Quality
1,000m Row
30 Abmat Sit-ups
15 Dual Dumbbell Box Step Overs (50’s/35’s)

Option 2: Back Squat “12-6-3”
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat

Snatch Opt 3 Technique Complex
On the 2:00 x 4 Sets: 3 Muscle Snatches + 2 Snatch Balances + 1 High Hang Squat Snatch
Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Opt 3.5 Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Week 1: 60% of 1RM Snatch

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

VISITORS ARE STILL RESTRICTED DUE TO COVID

Unfortunately, we are still on hold for accepting visitors to the box. We have health care workers and athletes who are caring for older parents and the safety of our community is important.

As soon as local cases subside and the concern of the spread has subsided we will revisit the visitors policy. Thank you for understanding!

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