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FRRREAGGNNN’ FRIDAY

18
Jul

FRRREAGGNNN’ FRIDAY

SCHEDULE REMINDER –  CrossFit Games are next week. Please make note of the schedule changes:

*** NOTE:  on the “closed” days we will have “home/travel WOD’s” posted on the site. This WOD’s will be a good opportunity to work on your body weight movements ***

 

Mon 7/21 – Regular Schedule – NO OPEN GYM!!

Tue 7/22 – CLOSED***

Wed 7/23 – CLOSED***

Thu – 7/24 – CLOSED*** 

Fri – 7/25 – Regular Schedule – NO OPEN GYM!!

Sat – 7/26 – 8 am ONLY

______ _______ ______ _______ ________ ______

SKILL

 

3 Rounds of:

 

Snatch Grip Thrusters (BB)

10-12 TTB

400 m run @ 70-80% effort

 

STRENGTH

 

Overhead Squat x 2 reps@ 22×1

 

Every 2 min for 18 min (9 sets) build to today’s 2-RM

 

7@40%

5@50%

3@60%

2@70%

2@75%

2@80-85%

2@90%

2@95%

TEST 2-RM

 

WOD

 

14.1

 

AMRAP in 10 min

30 DU’s

15 Power Snatches (75/55)

**You must do DOUBLE UNDERS – NO EXCUSES- NO SINGLES ALLOWED TODAY!!!