Saturday 8.31.19 Workouts

Box Brief

Labor Day 9.2.19 Schedule:

8:30a w/ babysitting
9:30a w/ babysitting

CFML Facility Upgrade Survey

September Birthday WOD (Sapphire): 9.4.19

Yoga w/ Caroline (Ardmore): 9.4.19

CFML First Friday Happy Hour: 9.6.19

CROSSFIT

“Three Stooges”

Teams of 3
For Time (30 minute time cap):
100/70 Calorie Row
100 Box Jump Overs
100 Power Snatches
10 Rope Climbs
100 Power Snatches
100 Box Jump Overs
100/70 Calorie Row

*1 Athlete works at a time

WHITEBOARD BRIEF

With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
Rep Suggestions:
CALORIE ROW
With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
BOX JUMP OVERS
Switch out every 5-10 reps on the box jump overs to help maintain speed
POWER SNATCHES
Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell
ROPE CLIMBS
Switch after single reps on the rope climbs

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By | 2019-08-30T07:15:05-04:00 August 30th, 2019|WOD|Comments Off on Saturday 8.31.19 Workouts