SATURDAY
Happy Valentine’s Day Thor Fitness peeps!
Despite the fact that it’s supposed to be freezing out today, I hope to see you all in class. If you’re taking a rest day … Enjoy!
GROUP WARM UP:
“Death by Ten meters”
CrossFit TEAM WOD:
Teams of two
Follow the leader 20 min amrap :
20 cal row
20 kb swings 53#/35# RX+ 70#/44#
20 box jumps 24″/20″ RX+ 30″/24″
20 med ball situps 20#/14#
20 double unders or 2:1 singles
Each round you will be adding ten reps. Round 2 will be 30 reps, round 3 will be 40 reps. Score is total rounds and extra reps for each.
WEIGHTLIFTING CLASS @ 10 AM
3 position clean (floor, below knee, above knee) + jerk
60%, 65%, 70% x 4 sets
Clean pull 90% (of clean) x 3 x 2, 95% x 3 x 2
Front squat 70% x 3 x 3
Good morning 3 x 5
Mobility – hamstrings, quads