WARM UP: Ladder drills PVC SKILL: Snatch complex ever :90 for 9 minutes (6 sets) 1 Snatch + 1 Hang snatch @ 75% of 1RM Snatc WOD: 10 minute EMOM 5 DL (225/155 or 50% of 1RM) 5 DB hang cluster (55/35) 2 Burpees
WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Rounds: (14:00) 5R/5L Turkish Get-ups building up in weight 10 Med-ball power cleans (20/14) WOD: 14 Min AMRAP 15 Box Jumps (24/20) 12 PP (115/75) 9 T2B
WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way SKILL: 1 RM Back Squat WOD: 18.0 21-15-9 Dumbbell Snatch (55/35) Burpee over DB
WARM UP: Plyos SKILL: Into WOD WOD: Teams of 3 For Time 1500m Row 3 Rounds 24 SB Z SQT 30/50 24 KBS 20/32 24 C&J 135/95 24 SB Sit-ups 15/20 1500m Row
WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows 10 Squats SKILL: Into WOD WOD: 3 RFT: 40 Overhead Walking Lunges (45/25) (total) 30 Knee to Elbow 500m Row
Congratulations to Kayla Reisner for being selected as the February 2018 Athlete of the Month. Kayla’s first taste of CrossFit happened when she did a 6 week summer teen class with Coach Junior. Since then she has been a regular at the 5:30am class. She has over come her exercise induced asthma and has grown
8842 Broadway St.
San Antonio, Texas 78217
