Wednesday 3.7.18 CrossFit

Winter Storm Quinn Update

Due to winter storm Quinn we are cancelling all Adult and Kids after 10:30am will be cancelled today. Stay updated by visiting out blog and social pages.

Skill

Gymnastics Skill Work
8 x 60s Rounds
Rx+: 2-3 T2B + C2B
Rx: 3-4 T2B, syncing kips UB
L2: 1-2 T2B
L1 3-4 K2E, syncing kips, UB

Metcon

“Randy”
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
L2: (55,35)
L1: (45,25)
Intent: Come up with a game plan and focus on short breaks between sets. Watch the clock, it will get away from you. Sets of 6-10 reps is manageable/repeatable- 5min Rest –
“5k Row”
L2 & L1: 2KAlternate Rx Options: 5k Run, 25 Minute Bike or Ski Erg Max Cals
Intent:  Come up with a plan in order to complete your 5K row as fast as possible. Have fun and focus on consistent breathing technique today.

Finisher

Coach led mobility
By | 2018-03-07T12:46:55-05:00 March 6th, 2018|WOD|Comments Off on Wednesday 3.7.18 CrossFit