Wednesday Weather
With the impending cold, we are cancelling morning classes for Wednesday.
Recommendations list that morning as "unsafe to be outside."
No 5:30am, 6:30am, 9am, or 10am class on 1/30.
As of now, all other class hours will run as usual that day and this week.
CrossFit
Strength
Power Clean + Squat Clean + Jerk
OR
Power Snatch + Squat Snatch + Overhead Squat
Choose an Olympic Lift complex for today.
Complete 7 sets of either complex. Build as you go.
Conditioning
AMRAP in 16 Minutes:
• 15 Overhead Squats (#95/65)
• 12 Bar Facing Burpees
• 9 Chest to Bar Pull-ups
Bootcamp
6 min
500m Row
AMRAP
12 Front rack lunges
12 Alt. DB snatches
6 min
500m Ski
AMRAP
12 Box jumps
12 In and out abs
6 min
500m Row
AMRAP
12 Skaters
12 Slamball
6 min
500m Ski
AMRAP
12 Single leg v-ups
12 Thrusters
*1 min rest after each 6 minutes
CORE Conditioning
4 minutes
:20 Russian twist
:20 Oblique v-ups (r)
:20 Oblique v-ups (l)
:20 rest
X3
