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