Training: 2 sets of: 3 Position Snatch (high hang [vertical torso] > hang [mid thigh] > floor) 2 sets of: 2 Position Snatch (hang [mid thigh] > floor) 6 sets of: Snatch x 1 rep Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
WOD: Complete 4 rounds for total reps: 45 seconds of Jumping Squats (45/35lb barbell) 15 seconds rest 45 seconds of Bear Crawl Shuttles (25' = 1 rep) 15 seconds rest 45 seconds of Hand Release Push-ups 15 seconds rest 45 seconds of Double-unders 15 seconds rest
With a continuously running clock complete the following sprint distances at the listed start times:
At 0:00 - Sprint 100 meters At 1:00 - Sprint 200 meters At 2:30 - Sprint 300 meters At 4:30 - Sprint 400 meters At 7:30 - Sprint 300 meters At 9:30 - Sprint 200 meters At 11:00 - Sprint 100 meters
If you fail to complete any of the sprints in the allotted time rest the remainder of the next sprint and resume with the following sprint. There is a 50 burpee penalty for any missed sprints.
Example: You fail to complete the 400 meter sprint by 7:30 on the clock - sit out and rest the remainder of the 300 meter sprint. At 9:30 on the clock continue with 200 meter sprint, and at 11:00 finish with the 100 meter sprint. You will then perform 50 burpees for the missed 300 meter sprint.
*The final 100 meter sprint must be completed before time expires (12:00 on the clock) to avoid a penalty.
Part B. "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.