New Barbell Sport Prep Course Dates Announced!!!

 In Workout of the Day

We are announcing the next set of Barbell Sport Prep course dates.  Our first go at the class was a hit!  Attendees left the program with a solid understanding of the olympic lifts and are now able to take that knowledge and put it to practice on their own.  We’ve had many requests for anther round of the class so here are the dates and times for our upcoming sessions.

– Starting Monday, June 17; Mondays & Wednesdays @ 6:00AM with Coach Nick Vera

– Starting Monday, June 17; Mondays & Wednesdays @ 12:00 PM with Coach Ed Conway

– Starting Tuesday, June 18; Tuesdays & Thursdays @ 6:00PM with Coach Nick Vera

Each Course will be 4 weeks long (8 sessions). The focus will be primarily the olympic lifts (snatch/clean & jerk) and their derivatives, but we will be touching on other advanced movements as well. This class will serve as a prerequisite for an upcoming “Barbell Sport” advanced class where we will incorporate a lifting program and high level movements in WOD’s that you wouldn’t see in a typical class.

IF YOU ARE INTERESTED, EMAIL COACH NICK VERA (nick@missioncrossfitsa.com) AND SPECIFY WHICH SESSION YOU WOULD LIKE TO ATTEND!  THESE SPOTS ARE FIRST COME, FIRST SERVE SO BE SURE AND REPLY ASAP!!!

WARM UP

400m Run

3 min Foam Roll

3 Rounds:

CTC Run

10 Air Squats

10 Pushups

10 KBS

ENDURANCE

800m Sprint

-2 min rest-

400m Sprint

-2 min rest-

200m Sprint

WOD

9 Min AMRAP:

9 Hang Squat Clean (95/65)

9 V-Ups

9 LHPU

***5 Burpee Penalty Each Time You Break a Set of Hang Squat Cleans

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