Saturday August 24th, 2013

Reminder that class this Saturday is at 11 a.m.
Competitors class will be at 12 p.m.

No you can't do both.

CoreFit and Crossfit

Skill work- 15 minutes.
+

Partner workout:
AMRAP in 24 minutes
Row 500m or Run 400m
10-20 push-ups ---based on ability level
10-20 wall balls ---based on ability level

choose your push-up # and wall ball # before hand and stick to it.  Discuss with the coach your #.




*Competitors workout
Muscle up practice

Level 2

Two sets for time:

10/8 Muscle-Ups

15 Snatches (135/95 lb.)

20 Toes to Bar

25 Handstand Push-Ups

30 Wall Ball Shots (20/14 lb.). To 11/10 ft

35 Kettlebell Swings (32/24 kg)

40 Double-Unders

Rest 8 minutes

Level 1
10 ctb pull-ups
10 ring dips - deep
15 snatches 115/65
20 toes to bar
25 push press 115/65
30 wall balls
35 kb swings 55/35
40 double unders

Scaling for movements will be as follows

Muscle up sub will be equal number of ctb pull-ups

Snatch weight will be 115/65

Hspu will be push press 115/65

Kb swings 55/35