CROSSFIT CLASS
SKILL/STRENGTH
BENCHMARK
3 Rounds: Rest 2 minutes between each set for best/worst score
Max push-ups in 1 minute.
EMOM: 10 minutes
30 sec. hanging reverse plank (demo in class)
30 sec. hollow rocks
METCON
Buy In: Handstand Walk 60 feet
Sub: Accumulate Handstand Hold 90 Seconds or 5 Wall Walks
Then: 5 Rounds
12 DB Snatches (35/45lb)
10 Box Jumps (20/24)
8 T2B/K2A, etc.
By Out: Handstand walk 60 feet (or substitutions)
OLYMPIC LIFTING
Last 3 sets @ 85%
5×2 Snatch
5×2 Hang Clean and Jerk
5×3 Back Squat
5×3 Snatch Pull @ 95%
5x50m Sprints
21-15-9
T2B
Wallball
MOB: Hip Hinge
