Friday

CLASS PROGRAM

-HSPU tech

A.) 2018 CrossFit GAMES AGE GROUP ONLINE QUALIFIER  #4

AMRAP 5

9 handstand pushups

6 bar facing burpees

3 snatches 165/115

B.) —post wod—

with whatever time is left in class once wod is completed and cleaned up. Take rower down and do the optional conditionig wod with however much time is left in class, or complete entirely if you have enough time to do so. 

Mainsite Thursday- AMRAP 25*

20 pushups

30 situps

40 cal row

——————— 

B.) Strength

Bench Press  

- heavy set of 3

strict press

- heavy set of 3

snatch from knee high blocks

- 7x2@ 76-82%

Hang muscle snatch

3-3-3-3-3

3 rounds @ light

5 snatch push press

5 snatch balance

C.) 2013 Regionals event 6 - 20 min cap

100 double unders

50 HandStandPushUps

40 Toes2Bar

30 Shoulder 2 Overhead w/ axle bar 160/110

40 Front rack lunge steps w/ axle bar 160/110

C.) optional - just move - Mainsite Thursday

AMRAP 25

20 pushups

30 situps

40 cal row