Who’s ready to watch some CrossFit Games Regional action this weekend!!
WOD
“Lava Run”
800 Meter Run
50 Overhead Squats (45/35#)
800 Meter Run
50 Thrusters (45/35#)
800 Meter Run
50 Front Squats (45/35#)
* Post time to the whiteboard. If we are unable to run due to rain we will substitute either a 1000/800 meter row or a 40/30 calorie assault bike.
Olympic Lifting Class
1. 12min E2MOM: Snatch Deadlift + Low Hang Squat Snatch + Squat Snatch (climbing)
* Build to a moderate set (not a max effort). Reset on the floor after the low hang squat snatch.
2. Every 90sec x 9: 1 Squat Snatch
Set 1: 70%
Set 2: 80%
Set 3: 85%
* Repeat this cycle 2 additional times.
3. Tabata Plank Hold
* Add a 45/25/15# plate if possible.
