Main Class:
As a team of 2 complete:
Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:
20 Snatch (95#/65#)
20 Snatch (115#/75#)
20 Snatch (135#/95#)
20 Snatch (155#/105#)
20 Snatch (175#/115#)
Max Reps Snatch (185#/125#)
*Alternate reps with your partner. One barbell. Load/deload as you go. Power or Squat Snatch.
Rest 5 Minutes then complete:
Complete AMRAP (As Many Reps As Possible) for 10 Minutes of:
3 Overhead Squats (Choose Load)
3 Pull-ups
6 Overhead Squats
6 Pull-ups
9 Overhead Squats
9 Pull-ups
12 Overhead Squats
12 Pull-ups
15 Overhead Squats
15 Pull-ups
18 Overhead Squats
18 Pull-ups
etc. (Continue to add 3 reps each round until 10 minutes)
* One barbell. Choose load to maintain for entire AMRAP.
** Alternate each round with your partner (partner #1 completes 3/3 reps then partner #2 does 3/3, then 6/6 etc.)
Advanced RX Class:
Strength WOD:
1-1-1-1-1
Snatch Balance
Conditioning WOD:
For time:
20 Overhead Squats (95#/65#)
20 Pull-ups
20 Overhead Squats (135#/95#)
20 Chest-to-bar Pull-ups
20 Overhead Squats (155#/105#)
10 Muscle Ups
* Load as you go
Results
Congrats to Jennifer and Jill who competed yesterday at CrossFit SLU in Seattle at the Festivus Games Throwdown and finished 5th (Jennifer) and 2nd (Jill)! Awesome job for thier first individual CrossFit competition!
Good example below of the Level 2 CrossFit Trainer Certificate Course (Coaches Prep). This type of of small group breakout and coaching “on the spot” is a large part of how the course is run:
Verbal cueing on the overhead squat with E.C. Synkowski – [video]