Burpees, Snatches for how many minutes??? oh my!

DON’T FORGET!!

Saturday 9:30am – Open Gym

10:30 – 13.1 warmup

11:00 – Heats start

Bring some meat to grill out, share some sides and RSVP so I have a head count!

SUNDAY

Recover from 13.1  with

REFLEX – 9:00am & 5:00pm

I heard a rumor that Coach Stacey never heard of the song, so here you go

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TUESDAY

FREE Nutrition Talk – 7:30pm at the box (small room)

REGISTER

MARCH 23rd

THE BIG INTRO

Know someone who needs to know how CFCP change help them change their lives? If you refer someone, your  name goes into the drawing to win a Pluckers Gift Card. The more people you refer, the more times your name goes into the drawing. They must register and attend.

They will learn all about CFCP and our programs, go through the BASELINE workout, someone will win 6 months of unlimited crossfit and someone will win a pair of Reebok Nanos.

REGISTER

Now…..

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

  Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

SHOULDER PREP

Internal/External Rotation

Thoracic Extension against the wall

  Wod.

Workout 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Notes

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed. In the case of a tie, the Athlete with the faster time to finish their last complete set of Snatches will be ranked higher.

MAD MOBI

Shoulder bully

Thoracic Extension

Pressups

Knees to Chest

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