Open Gym Or…

Thursday, November 19, 2020

Pictured above: Rest Day and Pav go together like peanut butter and jelly. <3

WORKOUT OF THE DAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. PAUSING SNATCH COMPLEX 
6 Sets:
1 Pausing power snatch (1 second above parallel)
1 Pausing squat snatch (1 second at bottom)
Set 1+2: 70% 1RM Psn
Set 3+4: 74%
Set 5+6: 78%
Rest 1:00-2:00 between sets

2. OPTIONAL ACTIVE RECOVERY
AMRAP 20’
500m Row
100m Farmer’s carry
400m Run
100’ Dual DB Bear Crawl

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 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 AND UPDATES

Balls to the Wall Challenge In Full Effect

Participate any Thursday or Saturday open gym for $10.

 

Rebel Leaderboard