Wednesday, May 17th

Top 5 Hydration Myths Busted- CrossFit Journal

Performance is in red, Competition is in blue, Links are in green

A) Every 90 seconds, for 3 sets of each:
Station 1 – Hang Snatch x 5 reps
Station 2 – Dumbbell Bench Press x 8-10 reps
Station 3 – Side Plank x 45 seconds each side

(Power Snatch or Squat Snatch is acceptable) 

B) On the minute, for 15 minutes:
Minute 1:  12/9 Assault Calories
Minute 2: 1 set max rep unbroken Stationary Dips
Minute 3: Rest

A) Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

(Start around 70% and build. Full squat is the goal)

B) For time
40 Row calories
40 Box jump overs 24/20
40 Deadlifts 185/115
40 Wall balls 20/14
40 Ring dips
40 Wall balls 20/14
40 Deadlifts 185/115
40 Box jump overs 24/20
40 Row calories

*23 minute time cap

For the box jump over, just jump over the box. No burpee, no full extension requirements, not around, just jump over the box.

 

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2020 Borst Ave., Unit 2 Centralia, WA 98531